March 4, 2010
Friday - Mar 5, 2010
Kathy and Sam hammer away outside Sports Basement in Walnut Creek.
The classes were a huge success this month and Sports Basement has asked us to come back once a month from now on! The next class will be Sunday, April 18th at 1:30pm. Get your friends to try it out!
Workout: Hang Power Cleans
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
As many rounds as possible in 8 minutes of:
250 m Row
10 Push Jerks (Advanced: 135lbs, Intermediate: 85lbs, Novice: 55lbs)
10 Push-ups
Log your results online by clicking here.
CrossFit East Bay has finalized the workouts for Saturday! Click here for details.
RAIN OR SHINE - dress appropriately
10AM - registration, workout explanation, heat assignments
Video Event Today at 10am!
Come down to the gym today at 10am to talk to some local film students filming a video documentary on CrossFit From Alex:
"Our theme/topic is art or biography and we have chosen to focus on CrossFit as a form of self expression with technical execution of lifts being an outlet as well as emotional release during workouts. For interviews, we are looking for people who are passionate about CrossFit and have used it to enhance their life in some way. The gambit of questions will be focused on the CrossFitters personal experience, how they came to find CF, challenges they have overcome, perception of the definition of art and how it may tie in with what happens in the gym."
Come down and say something about how CrossFit has affected your life!
DCF Affiliate Team Tryout Details
- To be clear, everyone who wants to tryout for the team must complete the workouts each week. So if you are entertaining the idea in the slightest, you have to complete the workouts as they come out. Nobody will be eliminated. The final team picks will not happen until after all the tryouts are done.
- Workout #1 is time for the row MINUS the weight on the OHS (not just the OHS weight).
- Workout #2 can be scaled. If you cannot complete at least one whole round RXed, then you can scale down to one abmat, then down to toes on a 24" box (hands on the floor, bent at the hips). Ranking will be all RXed first, then scaled below that (one round RXed will beat 9 rounds scaled, etc).
Posted by Jeremy Jones at 6:50 PM | Comments (10)
March 1, 2010
Tuesday - March 2, 2010
The CrossFit Running and Endurance Certification Seminar was a huge success this weekend. Expect a lot of running drills in the next few weeks!
Olympic weightlifting warm up: Pressing snatch balance, snatch balance, heaving snatch balance. One set of 8 for each, only go up in weight if you feel comfortable with the movement.
Workout: "Fran on a Rope"
21 - 15 - 9
Thrusters(Advanced: 95lbs , Intermediate: 65lbs, Novice: 45lbs)
4 - 3 - 2
Rope climbs (Intermediate: 3-2-1 rope climbs, Novice: 6 - 5 - 4 "rope lay downs")
Alternate between exercises. Record total time.
Log your results online by clicking here.
Article: Regular use of analgesics (Advil, Tylenol, etc) linked to hearing loss.
". . .For aspirin, regular users under 50 and those aged 50-59 years were 33% more likely to have hearing loss than were nonregular users, but there was no association among men aged 60 years and older. For NSAIDs, regular users aged under 50 were 61% more likely, those aged 50-59 were 32% more likely, and those aged 60 and older were 16% more likely to develop hearing loss than nonregular users of NSAIDs. For acetaminophen, regular users aged under 50 were 99% more likely, regular users aged 50-59 were 38% more likely, and those aged 60 and older were 16% more likely to have hearing loss than nonregular users of acetaminophen. . . "
Click here for complete article.
(Thanks to Mike E. for the article. His usual analgesic is whiskey and a leather strap to bite down on so his hearing is perfect. -jj)
Competition at CrossFit East Bay this Saturday!
Max Lewin will be hosting a CrossFit competition in Berkeley this Saturday - March 6th, 2010, CrossFit East Bay, 520 20th Street, Oakland, CA 94602. It is open to anyone, who wants to go down and go head to head with some local gyms?
(From Max - Subject to change at any time):
Event One:
Event will start promptly at exactly 11AM (in event of unexpectedly large turnout, events will staggered and times will be changed).
Run 6.2K
As many "rounds" as possible of:
4 Burpees
3 Chest-To-Bar Pull-Ups
2 Deadlift 275/185
Movements may be done in any order, however for a "round" to count, the prescribed number of reps must be completed. For example 100 Burpees, 75 C2B Pull-Ups and 2 Deadlifts = ONE round.
40 minute time limit
Event Two:
Event will start Promptly at 12:40PM
Top five male and female finishers will compete;
AMRAP (As Many Rounds As Possible In 15 Minutes) of the complex:
Carry a loaded Barbell weighing 135/95 150 feet.
Without putting it down perform:
1 Deadlift
1 Hang Clean
1 Thruster
1 Back Squat
1 Shoulder to Overhead
The bar touches the ground momentarily on the Deadlift. Touching the ground otherwise is a miss and the rep must not be counted.
That is one rep.
Scaling:
For those needing to scale:
Event will start promptly at exactly 11:45AM.
Run 4K
As many rounds as possible of:
4 Burpees
3 Pull-Ups
2 Deadlift 185/135
Movements may be done in any order, however for a "round" to count, the prescribed number of reps must be completed. For example 100 Burpees, 75 C2B Pull-Up and 2 Deadlifts = ONE round.
30 minute time limit
Anyone wishing to try workout two after the top finishers have been declared will be able to. Scaling will be 95/65.
Those not able to do the scaled workout cannot compete.
Posted by Jeremy Jones at 7:21 PM | Comments (13)
February 28, 2010
Monday - Mar 1, 2010
Mustache March has begun! (This is a picture of Darren's "Stache" from last year) Click here for details.
Workout: Weighted dead hang pull up
5 - 5 - 5 - 5 - 5
(No kipping, but a few inches of swing of the hips is okay to build tension in the shoulders. Chin and ears over the bar.)
Metabolic Conditioning Workout: "Death by 10 meters - going prone"
Start by laying chest down on the ground. The first minute stand up and sprint 10 meters. The second minute stand up and run 10m, lay down, then stand up and run 10m. The third minute stand up and run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.
Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.
Log your results online by clicking here.
Diablo CrossFit Affiliate Team Tryouts
DCF will be fielding a team at the Affiliate Qualifiers in May (the same weekend as the Regionals), down in Southern California.
6 Team Members (3 Men & 3 Women) and 4 Alternates will be selected as follows:
- Top 2 men & Top 2 Women by performance.
- Captain's choice: 1 woman and 1 man
- Alternates: 2 men & 2 women by performance.
Captains choice: The team captains (JJ & Craig) will select one woman and one man for the team at least 30 days prior to the competition. The Captain's choice team members will be selected based upon the following criteria:
- The athlete's physical capabilities and contribution to the team (i.e., a heavy deadlift or C&J, a fast 400 or 5k, muscle ups, etc)
- The athlete's attitude, motivation and willingness to be part of the team.
- The athlete's participation and contribution to the DCF Community.
For the next 3-4 weeks we will be releasing two to three workouts per week. They will be written on the whiteboard at the gym. Each person will have to complete the workout while being judged by a trainer or 'approved' judge (preferably of the opposite sex), by the end of the week (Sunday night).
- Only one 'judged' attempt is allowed (no repeat attempts).
- Results will be private until after the week is over (the judge must email results to: jamie@diablocrossfit.com). They will be posted after the week is over.
Post questions to comments.
Skill Clinics This Week!
"Gaming Workouts" with JJ - Learn what the best strategies are for getting the best times for workouts (either for competition or just to set personal records). Tuesday, March 2nd at 6pm. Click here to sign up.
"Training for Strength" with Craig - This class to include: Pure Strength Programming, Strength Training for CrossFit, Recovery & Rest, Injuries, Nutritional Requirements. Thursday, March 4th at 5pm. Click here to sign up.
Posted by Jeremy Jones at 3:05 PM | Comments (8)
February 26, 2010
Saturday - Feb 27, 2010
+++Classes as usual this weekend!+++
Post caption to comments.
Workout: Back Squats
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
As many 'SealFit Man Makers' (See video below) as possible in 2 minutes, rest 1 minute. 3 rounds. Advanced: 45lbs, Intermediate: 25lbs, novice: 15lbs
Record total repetitions completed.
Log your results online by clicking here.
Video: Seal Fit Man Maker demonstration video:
Please excuse our guests!
We are hosting the CrossFit Running and Endurance Seminar at the gym this weekend. All classes will happen as usual, but you'll have to pardon our guests it may disrupt some of our usual daily operations!
Notice the voting tab on the right? Would you like the classes to start on the hour or the half hour? Let us know what you think.
Posted by Jeremy Jones at 9:45 PM | Comments (15)
February 24, 2010
Thursday - Feb 25, 2010
David Cohn's Seminar was a great success last week!
Workout: Hang Power Snatch
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
(10 rounds of 1 rep, novices should stay light and just practice form)
Metabolic Conditioning Workout: As many rounds as possible in 10 minutes
100m Bumper Plate Farmer Carry (advanced: 45lb, intermediate: 25lb, novice: 10lb)
20 jumping chest to bar pull ups (Novice: 10 reps) The bar height should be 2-3" above your head.
Record total rounds.
Log your results online by clicking here.
Event:
Who is interested in doing the Warrior Dash?
April 10 and 11 in SoCal (Lake Elsinore, CA -past Los Angles-)
October 30 in NorCal (Zamora, Ca -past Vacaville and Davis-)
Post to comments if interested.
Only a few days left in the "Challenge of the Month" !
It is still anyone's game! Jeniffer H. and Mark set the top scores yesterday, but there is still time to give it a shot. Find out how many "trucker squats" you can do in 2 minutes.
Posted by Jeremy Jones at 9:03 PM | Comments (11)
February 13, 2010
Sunday - February 14, 2010 "Happy Valentine's Day!"
Chris and Shannon doing some synced up burpees. And Dennis staying out of rhythm.
Workout: Here is a Couples workout in honor of Valentines day!
2 partners (preferably significant others) will complete the workout below. Only one partner can workout at a time, but the work may be divided between the two partners as desired (half and half, one person does more ring dips - the other does more DUs, etc). The only exception is the 200m sprint, each 200m sprint must be completed by one person (no dividing them up into multiple 100s for example).
As many rounds as possible in 20 minutes
50 Double unders
30 Ring Dips
Two 200m Sprints
Record who your partner was and total rounds for the team. Try not to get into a fight with your Valentine while you're at it.
Log your results online by clicking here.
Primal Nutrition Challenge Starts Today!
Come down at 8:30 this morning for a free lecture (open to anyone, it is NOT required to participate in the competition if you would like to hear the lecture). We'll be taking photos. Gentlemen will be required to wear shorts and no shirt. Ladies will have to wear shorts (or similar) and a bikini / sports bra (or similar). We will also be collecting the $30 "buy in" for the prizes at the end.
The whole thing should be done by 9am, so then you can go enjoy the rest of your Valentine's Day!
If you haven't already, please email jeremy@diablocrossfit.com if you plan on coming out (for either the talk or the competition).
Sports Basement Free CrossFit class at 12:30
Stair Climb Practice 1pm at the Pleasant Hill Bart Station (meet at the gym at 1).
Posted by Jeremy Jones at 7:38 PM | Comments (3)
February 11, 2010
Friday - Feb 12, 2010
Nick, Holly, Adam and Carry representing Diablo CrossFit on Saturday at the CrossFit East Sac Affiliate Throwdown on Saturday!
Olympic weightlifting warm up: Overhead squat practice. 3 sets of 5. Stick with light weight and only go up if your form is good. Work on getting as low as possible.
Workout: "Team Rowing Regatta"
Teams of 3 will complete 5000m of rowing on the same rower.
The rowing can be split amongst the team members as desired (any order, any number of intervals). The other two teammates are required to provide vigorous encouragement.
Post total time (keep track of rowing distances if desired)
(if working out by yourself, row 2000m for time.)
Log your results online by clicking here.
Free Russian Kettlebell Class with David Cohn!
On Thursday, Feb 18th, we'll have special guest David Cohn (RKC) do a seminar on Kettlebells from 11am - 12pm. David is a former Marine and Air Force Special Operations helicopter pilot, played football at the University of Kansas, and competed in AAU Olympic lifting competitions. His interest in kettlebells came from several years of chronic shoulder pain that several surgeons told him would take major reconstructive surgery to repair. He found Enter the Kettlebell on dragondoor's website, and rehabilitated the shoulder and learned a whole new way of training.
Check out his website here: http://www.davidcohnkettlebells.com/
Let us know via email if you plan on coming to the class.
MONDAY HOLIDAY HOURS
Monday, February 15th, the gym will open at 8am and all regular classes will go on as usual (basically the 5 and 6am classes have been waylaid).Posted by Jeremy Jones at 9:22 PM | Comments (16)
February 7, 2010
Monday - Feb 8, 2010
February Challenge of the Month: Maximum "Trucker Squats" in 2 minutes (See below for details). Thanks to Tyler and Carry for demonstrating.
Workout: Split Jerk
3-2-2-2-1-1-1-1
You should be using bumpers, so drop the weight after the last repetition of each set (don't lower it back down onto your collar bone to re-rack it).
Scaling: If still learning technique (this is the first or second time doing jerks) practice a lot of lightweight Jerks or do the following -
Push Press to Push Jerk.
10 - 10 - 10 - 10 - 10
Try to keep increasing the weight until you have to jerk it.
Metabolic Conditioning Workout:
5 rounds-
Sprint 200m
Rest 1 minute
Record times for each sprint.
(Or attempt the new "Challenge of the Month"!)
Log your results online by clicking here.
Challenge of the Month: February 2010
First - Congratulations to Sacha, Patrick, Jeniffer, and Katie, the winners of last month's ChOM. Make sure you collect your prizes from JJ. Everyone learned a little more about how the rower works, and will hopefully put a little more thought into their technique and the use of the damper.
This month's Challenge involves a little movement I like to call "Trucker Squats". Essentially this is a squat with a plate held out at arms reach (see picture above). The competition is maximum squats in 2 minutes. The plate must be held over a 24 inch box and it must be extended the entire effort (if you can't go 2 minutes that is okay, but the "set" ends when you can't keep it up anymore). If the arms drop to where the center of the plate is below the shoulders (see Tyler above), or if the plate touches the box, the "set" ends.
Full range of motion squats are required (that means crease of the hip must be below the top of the knee).
Women will use the 10lb bumper plates and Men will use the 25lb bumper plates.
A Note on ChOMs: Participation is completely optional, and you are allowed to try as many times as you like. But if you do make an attempt, it is mandatory that you write it on the whiteboard regardless of how you performed. The ChOMs are supposed to be completely transparent, and we want to see everyone's progress over the month (not just the people who do 'good'). At least two of the previous ChOM winners were able to win because they continued to practice throughout the month and made vast improvements over their original performances.
Video:
(I would categorize this under "Our Girls Can Crush Your Boys" -a CrossFit Balboa quote- Thanks to Kate A for the video. It is women like you that are going to help crush the stigma of what a "Fit" woman should look like in the popular media. -jj)
Upcoming Skills Clinics!
For those of you who don't know, "Skill Clinics" are classes in addition to our regular workout classes that cover movements, skills, techniques, nutrition. . . and generally any topic that applies to making people "Fit Beyond Expectation". They are set up so that they have limited spaces for attendees to make sure the classes are top quality as well as focused enough so that you get a lot of individual attention on the specific topic (many times you will probably leave with 'homework').
If you have an idea for a Skill Clinic, please email it to jeremy@diablocrossfit.com, and we'll look into scheduling it!
Thursday Feb 11 - 6pm "Rope Climbing"
Saturday Feb 13 - 1pm "Intro to Running Technique"
Sunday Feb 14 - 8:30am "Primal Nutrition Challenge Start!"
Tuesday Feb 16 - 6pm "Kipping pull up drills"
Thursday Feb 18 - 6pm "Shopping for Paleo/Primal Foods"
Click "Continue Reading" below for details on each class.
Thursday Feb 11 - 6pm "Rope Climbing" with JJ
Learn the techniques and progressions to move from never touching a rope to full ascents. Get your first rope climb, master the foot technique, or learn how to avoid rope burn. We will start with the most basic exercises and concepts and move up to advanced skills (such as upside down climbing, for people interested). ABILITY TO DO PULL UPS NOT REQUIRED.
Saturday Feb 13 - 1pm "Intro to Running Technique" with Sarah
Hate running? Most likely you need to learn better running technique. Come to this class to learn the basics of good running form, how to run so that you avoid injury, and what drills you should be doing to improve your running times as well as create more efficient technique.
Sunday Feb 14 - 8:30am "Primal Nutrition Challenge Start!"
That's Right! The 6 week Diablo CrossFit "Primal Nutrition Challenge" will be starting this Sunday at 8:30am. We will be signing people up all week. We will be taking 'before' pictures (kept completely confidential), distributing hand outs, as well as covering the basics of what it means to be 'paleo/primal'. We'll also be doing some performance testing. After 6 weeks, we'll take 'after' photos and the participants will vote for the top male and top female winner who will be awarded a cash prize! Stay tuned for more details this week.
Tuesday Feb 16 - 6pm "Kipping pull up drills" With JJ
Still working on getting your first pull up, or trying to get past that hump of just 1 or 2? Come to this clinic for drills and techniques to help master the art of the kipping pull up.
Thursday Feb 18 - 6pm "Shopping for Paleo/Primal Foods" with Mountain
If you are sold on the "Paleo" diet or "Primal" eating, but do not know what you should be buying and where you should be shopping this class is for you. We will provide shopping lists, great local places to get quality foods, as well as what you can make with the foods you have bought.
Posted by Jeremy Jones at 7:59 PM | Comments (19)
January 21, 2010
Friday - Jan 22, 2010
D-Roe and JJ go head to head at Sports Basement (JJ: 1, Darren: 347). More pictures from the Sports Basement Party on our Flickr Site!
Workout: Back Squats
5 - 5 - 5 - 5 - 5
Record loads used for each round.
Metabolic Conditioning Workout: As many rounds as possible in 7 minutes.
10 one armed snatches. Right Hand (Men: 45lb db or kb, Women: 25lb db or kb).
10 one armed snatches. Left Hand (Men: 45lb db or kb, Women: 25lb db or kb).
15 box jumps (20" box)
Record rounds completed.
Log your results online by clicking here.
Great website powered by CrossFit / Paleo Powered Chickas!
". . . I asked a few friends to join me and speak to “you” on a daily basis about Nutrition “Paleo” to be exact! Fitness “the panel” ARE CrossFit Chicks, and everything “WOMEN” related from A-Z.
This page is for WOMEN, written by “REAL” Women. Our age ranges from early 20’s to late 40’s. We know what your thinking, because we are too! We have hormones, children, spouses, boyfriends, partners, jobs, family, friends, you name it, we have it, and we are just like “YOU”! MY GOAL for this blog is to SUPPORT and UNITE women from all over the WORLD. . . "
Click here for complete article.
(Considering that our gym is basically 2 women for every man. . . I thought this website was mighty applicable. Thanks Sarah for finding it! You will always be a lady in our eyes no matter how big your snatch or overhead squat gets. -jj)
Posted by Jeremy Jones at 8:40 AM | Comments (7)
January 10, 2010
Monday - Jan 11, 2010
Jared (and his evil twin "J-Ro") demonstrates good full range of motion push ups (from the floor to fully extended arms).
Olympic Weightlifting Warm Up: "Hang power clean, pause, front squat" - 3 sets of 10 - Perform a hang power clean, catching the barbell in a partial squat. Pause for at least 2 seconds, then continue down from there into a front squat. Try to get lower and lower each time (where you catch the bar). Use an empty barbell or moderate load. Make sure the hips are opening completely on the pull.
Workout: For time. (aka "Macy's Day Parade" - we miss you Macy! -jj)
800m run
100 push ups
400m run
100 sit ups
200m run
50 push ups
100m run
50 sit ups
Record total time.
Log your results online by clicking here.
Article: Big surprise? - Exercise plus Dieting Better Than Cutting Calories Alone.
". . ."The big improvement was related to blood pressure," Larson-Meyer said. The exercising and dieting group had greater blood pressure improvements, and improvement in cholesterol and insulin sensitivity, too, she said.
"It's not surprising at all," Larson-Meyer added. "They definitely work together." . . ."
Click here for complete article.
At Diablo CrossFit, we never "prescribe" cutting calories. We focus on eating better quality food. Sometimes this will reduce the total caloric intake for certain people (not having that second caramel macchiato. . . or first one for that matter), but this is not our primary aim. We want to fuel our life and our workouts using 'premium' fuel for 'premium' performance.
You can't run a race car on cheap gasoline and you can't create a 'good metabolism' on crap food. Just eating "less" of the bad stuff won't help either.
Eat the good stuff (Lean meats, veggies, nuts, seeds, some fruit, a little starch, no sugar, no grains, etc), and if you are hungry - just eat more of it. Starving yourself will just make you tired, grumpy, perform poorly, and generally nobody will want to be around you. -jj
Sports Basement Party this Saturday!
Saturday, January 16th at the Sports Basement in Walnut Creek. Click here for details.Post to comments if you plan on coming.
Posted by Jeremy Jones at 8:02 PM | Comments (37)
January 6, 2010
Thursday - Jan 7, 2010
Laci hammering out chest to bar pull ups (Laci is another DCFer going to the CrossFit sectionals).
Workout:
As many rounds as possible in 20 minutes:
Run 400
20 Virtual Shoveling Reps* (men use empty bar plus 45lbs on one side, women use empty bar plus 25lbs on one side).
*A virtual shoveling rep is moving the bumper plate on the one end of the olympic bar over a 12" high parallette and back to the starting position. Switch sides (which hand is in front) as often as you'd like.
Record total rounds.
Log your results online by clicking here.
Article: The Hidden Benefits of Exercise.
"Medical experts say inactivity poses as great a health risk as smoking, contributing to heart disease, diabetes, hypertension, cancer, depression, arthritis and osteoporosis. The Centers for Disease Control and Prevention says 36% of U.S. adults didn't engage in any leisure-time physical activity in 2008.
Even lean men and women who are inactive are at higher risk of death and disease. So while reducing obesity is an important goal, "the better message would be to get everyone to walk 30 minutes a day" says Robert Sallis, co-director of sports medicine at Fontana Medical Center, a Southern California facility owned by managed-care giant Kaiser Permanente. "We need to refocus the national message on physical activity, which can have a bigger impact on health than losing weight." . . . "
Click here for complete article.
Don't forget to come to Sports Basement on January 16th at 1:30 for the Diablo CrossFit party!
DCFers, their families and friends will get 20% purchases! We are also planning on letting people try for some 1 rep maxes in the barbell movements (Clean, Snatch, Deadlift, etc). So you can show off your freakish strength to all your family and friends!
Posted by Jeremy Jones at 7:09 PM | Comments (35)
December 21, 2009
Tuesday - Dec 22, 2009
Big Dave nailing 405 for 3 reps the day before his birthday! (Happy Birthday David!)
Workout:
As many rounds as possible in 10 minutes,
15 Ring push ups
2 Rope climbs
30 second L-sit
20 Box Jumps (24" box)
Rest 2 minutes
As many rounds as possible in 10 minutes
15 Ring push ups
2 Rope climbs
30 second L-sit
20 Box Jumps (24" box)
Record combined total rounds completed for both cycles.
Diablo CrossFit Events Page is Live!
Click here or at the tab above for news and information regarding upcoming events. It will take a few days to get it populated with all the upcoming events, but the first one is a good one. . .
Diablo CrossFit Party at "Sports Basement"!
Food, drinks, a 20% off discount, go to the events page to find out more!
Click here for complete article.
Posted by Jeremy Jones at 7:58 PM | Comments (34)
December 13, 2009
Monday - Dec 14, 2009
The DCF crew who made it down to the Matt Bishop Memorial workout at CrossFit Solano (you might want to observe the feet)
Olympic Weightlifting Warm up:
Split jerk 3 sets of 8 with light to moderate weight.
Workout: 400m repeats
400m run
Rest 2 minutes
Four rounds. Record time for each round.
Video from the Matt Bishop Memorial workout at CrossFit Solano:
Bishop Family Fundraiser from DJ on Vimeo.
Posted by Jeremy Jones at 8:55 PM | Comments (15)
December 12, 2009
Sunday - Dec 13, 2009
Mark walks another Newbie through her paces (his sister Tracy watches).
Workout: Snatch
1-1-1-1-1-1-1 reps
Record loads used for each round. (power snatch or squat snatch okay).
Metabolic conditioning workout: Choose one -
9 muscle ups
100m farmer carry with 45lb plates(25lb women)
6 muscle ups
100m farmer carry with 45lb plates(25lb women)
3 muscle ups
100m farmer carry with 45lb plates (25lb women)
- Or -
18 chest to bar pull ups (mix up C2B pull ups and ring dips as desired)
18 ring dips
100m farmer carry
12 chest to bar pull ups
12 ring dips
100m farmer carry
6 chest to bar pull ups
6 ring dips
100m farmer carry
Record total time.
Shed your Clothes at the Shed Day is Today!
At 3pm this today, we are having a party open to everyone. We'll be having a workout, barbecue, clothing swap as well as showing the movie "Food Inc."
Pick out your clothes that no longer fit you due to your awesome progress at DCF (we hear about it all the time. Seriously, we should make it part of the waiver). . . Then bring them to the gym where we will have a clothing swap!
Any of your left over clothes can be brought home with you, or left with us and we'll donate them so that people in need can get them before Christmas! Feel free to bring 'extra' clothes in another box (clothes that people at DCF don't want) if you want us to donate it for you.
Even if you don't have any clothes to exchange, please feel free to come check out what is available and partake in the other festivities!
At 3pm we will have the workout, then barbecue and clothing swap.
Feel free to bring any food or holiday treats you like (and we won't tell the "Paleo Police" on you if it isn't primal/paleo, but don't be surprised if there is a lot of leftovers).
The movie will start at approximately 4:30pm.
Posted by Jeremy Jones at 9:15 PM | Comments (3)
December 9, 2009
Thursday - Dec 10, 2009 "Shed Your Clothes at the Shed and Movie Showing!"
Matt Lisle: "You've been DCFed"
Workout: Back Squats
3-3-3-3-3
Record loads used for each round.
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
15 box jumps (20" height)
15 sit ups
15 back extensions (sub good mornings if needed)
Record total rounds.
New Challenge of the Month: Hold on for dear life!
December's Challenge of the Month (ChOM) is going to be holding onto the Diablotron for time!
Just hang on as long as you can. You can use any grip desired and change grip as much as you like, but you can only hang with your hands (no looping and elbow or foot). Tape or rubber grips can be used to save the palms, but nothing that assists in holding your hand closed, or takes away weight from hands and fingers (gymnastics grips for example).
The time will start when the feet leave the floor. As soon as the feet touch anything (floor, pillar, etc) the time will stop.
There is a women's and a men's category. 1st place in each category will win a prize. As usual, you are encouraged to attempt this as many times as possible in the month of December.
Now start Hanging - It's already the 10th!
Shed Your Clothes at the Shed!"
This is the season for giving, and we all know how generous CrossFitters are, so come "Shed your Clothes at the Shed!"
At 3pm this Sunday, we are having a party open to everyone. We'll be having a workout, barbecue, clothing swap as well as showing the movie "Food Inc."
Click "continue reading" below for details.
Shed Your Clothes at the Shed!"
Pick out your clothes that no longer fit you due to your awesome progress at DCF (we hear about it all the time. Seriously, we should make it part of the waiver). . . Then bring them to the gym where we will have a clothing swap!
Any of your left over clothes can be brought home with you, or left with us and we'll donate them so that people in need can get them before Christmas! Feel free to bring 'extra' clothes in another box (clothes that people at DCF don't want) if you want us to donate it for you.
Even if you don't have any clothes to exchange, please feel free to come check out what is available and partake in the other festivities!
At 3pm we will have the workout, then barbecue and clothing swap.
Feel free to bring any food or holiday treats you like (and we won't tell the "Paleo Police" on you if it isn't primal/paleo, but don't be surprised if there is a lot of leftovers). After everyone has eaten, we'll be showing the movie:
Posted by Jeremy Jones at 8:58 PM | Comments (8)
December 7, 2009
Tuesday - Dec 8, 2009 "The Chief"
Mark Sisson doing his talk at Diablo CrossFit (there were so many people the wide angle lens couldn't even get them all in). Thanks again everyone for such a good turnout!
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.
Total up rounds and fractions of rounds for each cycle. Start over on Cleans each cycle. Record rounds completed for each of the 5 cycles.
Special Event at CrossFit Solano This Saturday:
Matt Bishop, a member of CFS, husband, father of 2, died of a heart aneurysm December 2nd at age 31. He is survived by his wife and his daughters,9 years old and 2 months old. Read the entire story here.
Here are the details for the event:
What: Matt Bishop Fundraiser
When: Saturday, December 12th, 2009 9:00a (we will stay until all participants have completed the wod)
Where: CFS (1128 Western Ave Suite 11 Fairfield, Ca 94533)
WOD (Workout of the Day): Karen- 150 wall balls for time- this wod can be scaled for ANYONE, no CrossFit experience needed.
"Matt passed Wednesday, December 2nd- Our tribute wod is being organized to help Matt's wife, Amy, and their two daughters ( Leigh 4 months and Evelyn 9 years) with their unexpected loss. Please bring $5 to $10 dollars to participate, all money will be handed over to Amy Bishop. You can also mail a check to CFS c/o Amy Bishop to the address above."
Posted by Jeremy Jones at 11:47 AM | Comments (20)
December 6, 2009
Monday - Dec 7, 2009 "Mark Sisson Talk Today!"
+++6pm and 7pm classes canceled for tonight's event!+++
Sarah loves "Fran".
Workout: Weighted Ring dips
5-5-5-5-5
Record loads used for each round.
Metabolic conditioning workout: As many rounds as possible in 10 minutes
80 feet Overhead walking lunge* (men: 45lb plate, women: 25lb plate)
15 Wall ball (men: 20lb ball/10ft, women: 14lb ball/8ft)
* (At the gym, use the 4'x6' tiles. On the short side, 10 out and 10 back is 80 feet)
Mark Sisson Coming to DCF Tonight! (6 and 7pm classes canceled)
Tonight at 7pm, Mark Sisson, author of "The Primal Blueprint" and mastermind behind Mark's Daily Apple will be visiting Diablo CrossFit for a lecture and book signing!
Posted by Jeremy Jones at 8:54 PM | Comments (17)
December 4, 2009
Saturday - Dec 5, 2009 "Ft. Hood Memorial Workout"
Last month a terrible tragedy rocked our service members at Ft. Hood. Four of the victims killed were CrossFitters from the local base affiliate "CrossFit Lumberjack".
If you're interested, donations to the families of the injured and killed can be made by going to the Donation Page below. It only takes a few minutes and a credit card.
Workout: "Lumberjack 20"
20 Deadlifts (275lbs or 175) /Run 400m
20 KB swings (2pood or 1.5 pood) /Run 400m
20 Overhead Squats (115lbs or 75lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each hand or 25 each hand) /Run 400m
For time.
Alternate scaled down version for beginners:
20 Deadlifts (135lbs) /Run 200m
20 KB swings (35lb) /Run 200m
20 Overhead Squats (55lbs) /Run 200m
20 Burpees /Run 200m
20 Pullups (Chest to Bar) /Run 200m
20 Box jumps (20") /Run 200m
20 DB Squat Cleans (15lbs each hand) /Run 200m
There is a good chance there might not be enough equipment to all start on the same exercise. It will be fine to call this workout "as prescribed" if you are forced to do the movements slightly out of order. I still prefer that the first three exercises are completed before moving onto the next four. Other than that, the movements can be completed in any order needed to prevent equipment back ups.
Posted by Jeremy Jones at 4:30 PM | Comments (11)
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)
November 29, 2009
Monday - Nov 30, 2009
We are doing so well (first place actually), the "Fight for Air" representative visited DCF to meet with team leader Tami and drop off posters/fliers.
Today is the last day to sign up for $15. (it goes up to $25 after that). And don't forget to donate some money yourself!
Workout: Deadlift
5-5-5-5-5
Record loads used for each round.
Metabolic conditioning workout (in honor of our competition coming up):
As many skipping box step ups* as possible in 7 minutes. 24" box (use a 20" box with a 45lb bumper plate if there is not enough boxes, scale down the box height if necessary). Count in sets of 10 if needed to keep track of repetitions.
*A "skipping box step up" is completed by standing with the box off to the side, stepping on the box with one foot, standing up to full extension and placing both feet on the box, then stepping off the other side and touching the foot down to the floor on the other side of the box. Repeat ad nauseum. Each time both feet touch the top of the box and the body is at full extension it counts as one rep.
One week until Mark Sisson's free lecture and book signing!
Click here to sign up and reserve your spot (And don't forget to tell your friends! This event is open to everyone).
Fight For Air Info
The "Fight for Air" Challenge is a fund raising event, raising money for lung cancer research by sponsoring a race to the top of the Bank of America building March 27, 2010. 52 stories - 1,197 steps (so if you can do approximately 600 step ups in today's Mini Metcon, you should be good for a 7 minute time).
There are four trophies up for grabs:
Overall team performance.
Overall top fundraisers
CrossFit team performance
CrossFit top fundraisers.
Personally, I think we could use all four. -jj
Sign up today or donate to the team (no performance commitment) by clicking here.
Posted by Jeremy Jones at 6:24 PM | Comments (24)
November 27, 2009
Saturday - Nov 28, 2009
Team "New Belgium" using one of the ropes to very good effect.
Workout: Back Squat
3-3-3-3-3
Record loads used for each round
Metabolic conditioning workout: Surprise workout brought to you by the trainers.
Only 8 days left until the Mark Sisson Talk! Click here to reserve your spot.
Posted by Jeremy Jones at 10:07 PM | Comments (13)
November 25, 2009
Thursday - Nov 26, 2009 "Happy Thanksgiving Turkey Drag"
Jackson Scott (Kevin's son) PR's his deadlift at 10lbs. Age 1.
Workout:
Join us for the "Turkey Drag" at 9am (see below for details), or. . .
Run 5k (3.1 miles) for time.
Record total time.
"Turkey Drag" Details!
Time: 9am
Place: Parking lot entrance off of Pleasant Hill Road (across from Alcalanes High School).
Workout length: at least an hour (probably two).
Notes: It might be muddy. Wear shoes you can get messy with (and with good treads). Bring work gloves if you have them.
For those who want to just hike up the hill, that will be fine (that is a challenge in itself). For those who want a little 'extra' challenge, we'll be assigning teams, and each team will be responsible for 'bringing' a 'turkey' up to the top. There will be some bonus components as well. Be prepared for the unknown!
(All other classes will be canceled today).
Don't forget to sign up for Mark Sisson's Free "Primal Blueprint" book signing and talk at Diablo CrossFit Monday, December 7th!
Click here to reserve your spot (we expect this event to fill up quickly!)
Posted by Jeremy Jones at 10:01 PM | Comments (7)
November 24, 2009
Wednesday - Nov 25, 2009
+++Holiday Schedule Posted Below+++
Recognize Danny? That's okay, people wouldn't recognize you if you'd lost 50 plus pounds either.
Workout:
5 rounds for time of:
300 m Row
10 GHD Sit-ups*
Record total time.
Full range of motion GHD sit ups are one hand touching the floor to one hand touching the foot/ankle support of the GHD machine. Scale down by only going to parallel to the floor with the torso, or doing 2x abmat sit ups instead.
Article: Study finds that fat around the midsection nearly doubles the risk of Dementia
". . ."Anyone carrying a lot of fat around the middle is at greater risk of dying prematurely due to a heart attack or stroke," says Deborah Gustafson, senior lecturer at the Sahlgrenska Academy. "If they nevertheless manage to live beyond 70, they run a greater risk of dementia." . . ."
Click here for complete article.
Fat around the midsection? Sounds like classic insulin resistance to me. "Type III Diabetes" anyone? -jj
Thanksgiving Holiday Schedule posted to "Continue Reading" below
(Free!) Thanksgiving 'Turkey Drag' up Briones (bring your family and friends)
This will be the 4th year we've had our own version of the "Turkey Trot" up the Briones trail. Each year has been a different challenge so you can expect another optional variation this year as well.
Time: 9am
Place: Parking lot entrance off of Pleasant Hill Road (across from Alcalanes High School).
Workout length: at least an hour
Notes: It might be muddy. Wear shoes you can get messy with (and with good treads).
All other classes will be canceled on Thursday.
Friday we will have limited hours:
9am - 6pm (classes and open gym during those hours will be as normal).
Weekend Classes as Normal!
Posted by Jeremy Jones at 9:46 PM | Comments (13)
November 23, 2009
Tuesday - Nov. 24, 2009 "Mark Sisson Coming to DCF!"
+++Kipping Pull Up Clinic Today at 4pm+++
Mark Sisson Speaking Engagement at Diablo CrossFit!
If you don't know who Mark Sisson from "Mark's Daily Apple" is, you have been living under a rock (or at least not reading the articles I post!)
Mark will be coming to DCF Monday, December 7, 2009 at 7pm to do a free talk about the "Primal Lifestyle" and his new book "The Primal Blueprint".
Click here to see a flyer with all the details.
Click here to reserve your spot (we expect this event to fill up quickly!)
In case you are wondering what the big deal is, here is a picture of the author and his wife Carrie demonstrating what the "Primal Lifestyle" can get you.
Workout: "Nasty Girls"
3 rounds for time of:
50 Squats,
7 Muscle-ups (sub 3 chest to bar pull ups and 3 ring dips for each muscle up you cannot complete)
10 Hang power cleans (135lbs men, 95lbs women)
Record total time.
Article (in case you missed it from Mark's site): Just 'exercising' may not be enough to increase bone density, in fact, it can harm it.
". . .Then came a raft of unexpected findings, some showing that competitive swimmers had lower-than-anticipated bone density, others that, as an earlier Phys Ed column pointed out, competitive cyclists sometimes had fragile bones and, finally, some studies suggesting, to the surprise of many researchers, that weight lifting did not necessarily strengthen bones much. In one representative study from a few years ago, researchers found no significant differences in the spine or neck-bone densities of young women who did resistance-style exercise training (not heavy weight lifting) and a similar group who did not. . ."
Click here for complete article.
Posted by Jeremy Jones at 3:27 PM | Comments (24)
November 22, 2009
Monday - Nov 23, 2009
+++Holiday Schedule This Week! (click 'continue reading' below to see the special days and times)+++
Jan and Stavros after the Briones Turkey Trot on Sunday. (Jan 1st in his age group, Stavros 3rd in his age group).
Workout: Push Jerk
3-3-3-3-3
Split jerks are okay when the weight gets heavy. Don't be afraid to drop it after the third rep each set (most people get injured trying to lower the bar in a controlled fashion).
Record loads used for each round.
Metabolic Conditioning Workout: Work on your 'Year End Goals'. Don't have your Y.E.G.s figured out yet? No problem, just do 50 burpees for time.
Skills Clinic Tonight!
"How to eat right through the holidays" at 6pm. Sign up in our member access area.
We will be covering a few recipes you can bring, how to not offend your "Grandma/Aunt" when she offers food, what foods are better alternatives, what to do when you go off the wagon, and much more.
We will be limiting space for this event, so make sure you pre-register in our member access area.
Kipping Pull Up Clinic tomorrow at 4pm
Thanksgiving schedule:
(Free!) Thanksgiving 'Turkey Drag' up Briones (bring your family and friends)
This will be the 4th year we've had our own version of the "Turkey Trot" up the Briones trail. Each year has been a different challenge so you can expect another optional variation this year as well.
Time: 9am
Place: Parking lot entrance off of Pleasant Hill Road (across from Alcalanes High School).
Workout length: at least an hour
Notes: It might be muddy. Wear shoes you can get messy with (and with good treads).
All other classes will be canceled on Thursday.
Friday we will have limited hours:
9am - 6pm (classes and open gym during those hours will be as normal).
Weekend Classes as Normal!
Posted by Jeremy Jones at 8:46 PM | Comments (17)
November 19, 2009
Friday - Nov 20, 2009
Moises cleans the Earth out from underneath his barbell.
Workout: Weighted pull ups.
5-5-5-5-5
Record loads used each round. Make sure you go to full extension every rep. Use a dumbbell between your feet, or a plate strapped on with a belt/band.
Metabolic Conditioning Workout: Work on your 'Year End Goals' (Y.E.G.s) or -
Tabata Squats
Tabata Sit ups
A Tabata interval is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Get as many reps in each 'work' interval. Your lowest number of repetitions in any one round is your 'score'. Add your squats to your sit ups score for your total score.
Thanksgiving Workout and Holiday Schedule
Thanksgiving 'Turkey Drag' up Briones
This will be the 4th year we've had our own version of the "Turkey Trot" up the Briones trail. Each year has been a different challenge so you can expect another optional variation this year as well.
Time: 9am
Place: Parking lot entrance off of Pleasant Hill Road (across from Alcalanes High School).
Workout length: at least an hour
Notes: It might be muddy. Wear shoes you can get messy with (and with good treads).
All other classes will be canceled on Thursday.
Friday we will have limited hours:
9am - 6pm (classes and open gym during those hours will be as normal).
Weekend Classes as Normal!
UFC Fight This Saturday at the Shed! Come watch Anthony "Rumble" Johnson on the big (16' wide) screen! 6pm at the gym. Bring your own snacks, beverages and chairs.
Post to comments if you plan on attending.
Posted by Jeremy Jones at 4:20 PM | Comments (25)
November 16, 2009
Tuesday - Nov. 17, 2009
Kathy is all smiles during the workouts.
Workout: "Interval" DCF Newbie
Run 400m
10 pull ups
20 push ups
30 sit ups
40 squats
Rest 2 minutes
3 rounds for time.
Record time for each "Newbie" (round) as well as total time. (not including the rest interval at the end of the third round).
Lost and Found Clean out!
Click on the thumbnails below. If you see your clothes, please come and take them out of the Lost and found bin (there is some nice stuff in here!). We will be donating unclaimed items to charity in the next few days.
Skills Clinic: The Snatch - This Thursday night at 7pm! This class will have limited space so reserve early!
Other clinics coming up (make sure you notice that these are the correct dates, versus the ones on the newsletter):
Monday, November 23 at 6pm: "How to eat Paleo/Primal through the holidays"
Tuesday, November 24 at 4pm: Kipping pull ups
Thursday, December 3 at 7pm: Rings
Remember to sign in to these classes ahead of time by going to our "Member Access" area!
Posted by Jeremy Jones at 8:29 PM | Comments (11)
November 12, 2009
Friday - Nov 13, 2009
(Post caption to comments).
Workout: "Randy"
(In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children. First posted 13 February 2008)
Power Snatch, 75 reps (men: 75lbs, women: 53lbs)
Record Total Time. Use a partner. Share the bar and take turns counting reps for each other.
If you have extra time after the workout, you should practice on your year end goals. . . if you do not have any year end goals, pick your goals and work on them right away. If you cannot pick your goals (all three) - Do 50 burpees as fast as you can (that will teach you what happens when you procrastinate).
Post goals, and progress to comments (Terry O just got his first goal, a bar Muscle Up!)
Article from Mark's Daily Apple: Why grains are un-healthy.
". . .Apart from maintaining social conventions in certain situations and obtaining cheap sugar calories, there is absolutely no reason to eat grains. Believe me – I’ve searched far and wide and asked everyone I can for just one good reason to eat cereal grains, but no one can do it. They may have answers, but they just aren’t good enough. For fun, though, let’s see take a look at some of the assertions: . . "
Click here for complete article.
Cycling and Endurance Event: "Conversations with Chris Carmichael" Tomorrow, Saturday, November 14th. 11:30 - 4:00pm
Chris was the personal cycling coach of Lance Armstrong, and he is doing a book signing and lecture at the John F. Kennedy University Saturday (tomorrow). We have flyers at the gym if you are interested in going (post to comments if you plan on going as well).
Fight For Air Climb a fundraiser for Lung Cancer Research is March 27th.
Diablo CrossFit had a good showing last year, but this coming year we want to have a huge crowd and generate a ton of money for this great cause. Join by going directly to the Fight For Air website, or by clicking here to go to Diablo CrossFit's team page.
You can donate directly to the team without competing, or sign up for the team and join everyone for the party at the top.
Right now it looks like we are in second place for team donations! Let's see if we can hold the number one spot!
Posted by Jeremy Jones at 12:29 PM | Comments (30)
November 10, 2009
Wednesday - Nov 11, 2009 "Griff"
Kevin and his daughter do the the "DCF Newbie" together (She got 4min and change!).
Olympic Weightlifting Warm Up: Snatch Balance to Overhead Squat (essentially two squats per rep) 3 sets of 5. Use light (beginner) to moderate (advanced) weight.
Workout: "Griff" in honor of Veteran's Day.
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Record total time. Scale down to 400/200 if you cannot run a 400 in less than 2.5 minutes.
(No reason to use judges today. Just run you heart out. Prepare to be judged by your peers again tomorrow).
Now go thank a veteran (or other service member) for defending our freedom!
Article: Study shows that young tennis players who don't play other sports are more prone to injury.
But a new Loyola University Health System study of 519 junior tennis players has found that such specialization increases the risk of injury. Researchers who analyzed 3,366 matches in United States Tennis Association junior competition found that players who specialized in only tennis were more likely to withdraw from tournaments for medical reasons, typically injuries.
Also, players who had experienced an injury or tennis-related illness during the past year were 5.4 times more likely to withdraw from a tournament for medical reasons. . .
Click here for complete article.
32nd annual "Turkey Trot" race at Briones park Sunday before Thanksgiving (by the Pleasant Hill Parks and Recreation department, not be confused with DCF 'Turkey Trots' of the past). 8.4 miles through Briones park.
Download the flyer by clicking here. . . and post to comments if you plan on going.
Posted by Jeremy Jones at 8:41 AM | Comments (20)
November 9, 2009
Tuesday - Nov. 10, 2009 - "Fight Gone Bad"
Dante does bar muscle ups almost as easy as some people do pull ups!
Workout: "Fight Gone Bad!"
Three rounds of the following five stations - one minute per station. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
1. Wall-ball: 20 pound ball men, 14lb women, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds men / 55lbs women (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds men / 55lbs women (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The order of the exercises cannot be changed, but the athlete can start anywhere on the list they wish.
Remember to use a partner to judge form and count reps. Record reps for each round and total reps.
Specialty Clinic this Thursday at 7pm: Kettlebells
- Learn the basics of kettlebell handling
- Grip placement
- How not to bang your wrist on cleans and snatches
- The more effective swing
- 'Alternative' exercises you can do with a kb
Sign up in our Member Access area by clicking here!
Future Skills Clinics:
Thurs, Nov. 19 at 7pm: The Snatch
Thurs, Dec. 3 at 7pm: Rings
BONUS:
Monday, Nov 23 at 6pm: "How to eat Paleo/Primal Through the Holidays" (aka how not to gain the 'holiday 15').
Recipe worth trying: Baconnaise (mayonnaise made from bacon fat). (but skip the canola oil and go with olive or other nut oil. -jj)
Posted by Jeremy Jones at 7:43 PM | Comments (25)
November 5, 2009
Friday - Nov 6th, 2009 "Happy Birthday. . . everyone!"
Meg H., Yvonne, Mel (one of the ChOM women leaders from last month) and Chris (one of the men's leaders) go for the new November Challenge of the Month: Supermans.
Workout: (it was Michelle R's birthday yesterday, Amy and Nick's today, this workout is for them, and all the rock'n Scorpios at the gym).
3 rounds for time:
10 sumo deadlfit high pull (men: 75, women: 55)
10 reps strict press (men: 75, women: 55)
Row 500m
Record total time.
Cycling and Endurance Event: "Conversations with Chris Carmichael" on Saturday, November 14th.
Chris was the personal cycling coach of Lance Armstrong, and he is doing a book signing and lecture at the John F. Kennedy University next week. We have flyers at the gym if you are interested in going (post to comments if you plan on going as well).
Challenge of the Month: November - "Supermans" for time
November's ChOM will be a static hold at the top of a back extension, arms extended held over a chair for consistency and judging (see photo above). The GHD machine must be set so that your quads are on the pad (like you are going to do a back extension).
No male or female categories. Maximum time, first and second place will win a prize. You are free to try as many times as you want during the month of November. Good Luck!
Posted by Jeremy Jones at 10:14 PM | Comments (36)
November 4, 2009
Thursday - Nov. 5, 2009
Craig and Julie duke it out. . . I am not sure over what, but it looks like Craig is winning.
Workout: Front Squats
5, 5, 5, 5 ,5
Record loads used each round.
Metabolic conditioning workout: "Fran light"
For time: 21-15-9
Thrusters (men: 45lbs, women: 33lbs)
Pull ups (sub 2x jumping pull ups if you can't do more than 15 kipping pull ups in a row).
Record total time.
Great video I found out about through Robb Wolf's blog (who in turn found out about it on Dr. Eades' blog. It is a long video, but much like the last one on sugar. It is a great video! Make sure to check out Dr Eades' blog for a great breakdown and his take on the video.
Watch the video in a larger format here.
Specialty Clinic Tonight at 7pm: Double Unders
There is still space left to learn how to master double unders, but this class may fill up.
Sign up now by clicking here!
Don't forget that Roger Harrell from CrossFit Marin is having a series of Gymnastics workshops on this Saturday - Including one geared toward trainers, one geared toward intermediate athletes, and one for beginners. Reserve your spot on their site, and post to comments if you plan on going (maybe you can carpool with other DCFers!)
Posted by Jeremy Jones at 9:03 PM | Comments (20)
October 28, 2009
091029 Thursday
Kevin Robinson. Yes, he is that fast at push ups.
Workout:
Back Squats
3, 3, 3, 3, 3
Metabolic conditioning workout (mini metcon): "Backwards Newbie"
For Time:
400m Run (backwards)
10 Pull-ups
20 Push-ups
30 ABMAT Sit-ups
40 Air Squats
Record total time.
+++++++++++++++++++++++++++++++++++++++++++
After yesterday, everyone should have now have some good ideas for goals set to be accomplished by the end of the year.
My favorite criteria for end of the year fitness goals are usually three pronged: Gymnastics (bodyweight), Strength/Power (weightlifting), and metabolic (running, 'Fran', etc). You also might consider throwing a nutritional goal in there as well, but make sure it follows the criteria listed below (always hard with nutritional stuff). Post your three goals to comments, and we'll publicly hold each other accountable.
Remember that goals must be S.M.A.R.T:
- Specific - Do you know exactly what it is that you’re trying to do and why?
- Measurable - Is there a set of criteria you can use for measuring progress?
- Attainable - I lump this in with Realistic, but I’m sure there’s some Life Coach out there that can tell us what it really means.
- Realistic - Can you really and truly accomplish this goal? Stretch goals are good. Unrealistic or unmotivating goals are bad.
- Timely - A goal should have a timeframe. “I want to do X by Y.”
Click here for a great article regarding fitness goals.
I've taken care of the timeline. You've got two months. Not post your goals, and get to work!
+++++++++++++++++++++++++++++++++++++++++++
Specialty Skills Clinic: Rowing - Tonight
October 29th at 7:00 - 8:00 PM at The Shed
Proper rowing technique can improve your efficiency on the C2 Rower and dramatically reduce your rowing times!
If you've already purchased your Skills Clinic Series, you can reserve your space here.
If you haven't purchased your Skills Clinic Series, just click here.
Space is limited to the number of C2 Rowers (8).
Future Skills Clinics:
Nov. 5: Double Unders
Nov. 12: Kettle Bells
Nov. 19: The Snatch
Dec. 3: Rings
++++++++++++++++++++++++++++++++++++++++++++
Gymanasitcs Workshop With Roger Harrell, Nov. 7 at CF Marin
Roger Harrell from CrossFit Marin is having a series of Gymnastics workshops on November 7th. Including one geared toward trainers, one geared toward intermediate athletes, and one for beginners. The price goes up on Saturday, so reserve your spots today!
Click "Continue Reading" below for more details.
The trainer's session runs from 9:00am to 12:00am and will breakdown and
detail many gymnastics movements involved in CrossFit programming as well as
covering safety issues and spotting.
http://www.crossfitmarin.com/events?eventid=9
Athlete's session 1 will run from 12:30pm to 3:00pm. This is geared towards
those with some gymnastics experience, and higher caliber athletes. Folks
doing CrossFit workouts as rxd will be fine in this session.
http://www.crossfitmarin.com/events?eventid=10
Athlete's session 2 will run from 3:30pm to 6:00pm. This is geared towards
those new to gymnastics or at a lower base level of conditioning.
http://www.crossfitmarin.com/events?eventid=11
Posted by Jeremy Jones at 7:44 PM | Comments (45)
October 23, 2009
091024 Saturday "Grace"
Anthony "Rumble" Johnson (and dog).
Workout: "Grace"
30 clean and jerks for time (really just it is 'overhead anyhow').
Men 135, women 95lbs.
30 clean and jerks for time.
Record total time. Use a partner to count reps and provide encouragement if possible.
+++++++++++++++++++++++++++++++++++++++++
Masters competition today at CrossFit Sweatshop.
UFC 104 tonight at the Shed. Come down at 6pm to see Anthony "Rumble" Johnson fight (as well as many other talented fighters). Bring your own food and beverages.
Posted by Jeremy Jones at 7:21 PM | Comments (17)
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.
+++++++++++++++++++++++++++++++++++++++++++
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 25, 2009
090926 Saturday "Fight Gone Bad"
+++Muay Thai Canceled Today! Gym opens at 10am for class!+++
Luca (growing horns!) and DJ Muay Thai Kickboxing trainers (Don't miss DJ, Dustin, and Gabe's fights today!) Details posted yesterday.
Workout: Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball 10 ft target (Reps),
Sumo deadlift high-pull 75 pounds (Reps),
Box Jump, 20″ box (Reps),
Push-press 75 pounds (Reps),
Row (Calories).
1 minute rest in between rounds.
Rotate between exercises, 1 minute at each exercise. Use a partner to count your reps. Add up total repetitions for each exercise to get a workout score. You may start wherever you want in the list of exercises, but you may not change the order.
Record total reps.
KILL IT TODAY & CONTRIBUTE TO AN AWESOME CAUSE!!
Today is Fight Gone Bad IV a world-wide CrossFit Charity Event whose proceeds go to fantastic charities: Athletes For A Cure (Prostate Cancer) and the Wounded Warrior Project. Click on each to learn more about these special charities.
Diablo CrossFit did not organize an event this year due to the travel schedules of many people. However, we want to make a contribution! For any DCF athlete that participates in today's Fight Gone Bad workout at the Gym who commits to donate 10 cents for every point they earn to FGBIV - DCF will match the contribution. And, women and newbies may scale their workout as well!
So if you score 250 points, your contribution would be $25! And DCF will match your contributions!!
So, now you have a cause. There is no better reason to nail a PR!
Thank you for your support!
Posted by Jeremy Jones at 10:07 AM | Comments (22)
September 24, 2009
090925 Friday
The Diablotron spawns another in Poulsbo Washington! Kitsap CrossFit was able to use our designs to come up with their own pull up structure called the "Diablotron PNW" (for Pacific North West)
Workout: Deadlifts
5, 5, 5, 5, 5
Record loads used for each round
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
5 burpees
10 Kb swings (men 53lbs, women 35lbs)
Record number of rounds completed.
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Article from Mark's Daily Apple: "The poop on squatting"
". . . I’ve always been one to pull up a stool, have a seat, and ruminate on the past. Learn from what our ancestors did. They made mistakes, sure, but they also made great strides, and to simply wipe that history clean and discard the wisdom contained therein is foolish. If we do that, we risk flushing vital information down the toilet. This is of course old news to most of our regular readers, who take the concept to heart, especially in regards to evolutionary diet and fitness. With every fiber of our being, we pattern our behavior after our ancestral history, because that’s when the formative years of human evolution occurred. Homo sapiens have been eating certain things and exercising a certain way for hundreds of thousands of years, and it doesn’t make sense to mess with a good thing. . ."
Click here for complete article.
(Now I know why Nick and Darren always have to run to the john before a workout. -jj)
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DJ Docto and Dustin Stephens from Diablo CrossFit will be fighting this Saturday in Antioch!
Posted by Jeremy Jones at 8:49 PM | Comments (17)
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)
August 25, 2009
090826 Wednesday
Eleni does some beer weighted lunges after the workout for her birthday.
Workout: Push Press
3, 3, 3, 3, 3, 3, 3
(that's 7 rounds folks).
Post loads used.
Mini Metcon: As many rounds as possible in 12 minutes
5 Chest to bar pull ups
8 Burpees
100m Farmer carry* (45lb bumper plates men, 25lb bumper plates women)
*No penalty for setting down the bumper plates on the run.
Post rounds and fractions of rounds.
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Article: Study finds that Obese People Have 'Severe Brain Degeneration'
A new study finds obese people have 8 percent less brain tissue than normal-weight individuals. Their brains look 16 years older than the brains of lean individuals, researchers said today.
Those classified as overweight have 4 percent less brain tissue and their brains appear to have aged prematurely by 8 years. . .
Click here for complete article.
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Event: This week!
CrossFit Oakland is having a grand (re) Opening Party Friday, August 28th at 5p.m. (Workout followed by party). Address:
5741 Doyle Street
Emeryville, CA 94608
(510) 595-9348
info@crossfitoakland.com
Post to comments if you want to go (you won't want to miss it!).
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Another Running Workout with Jan Maynard, 6:30pm at DVC track in Pleasant Hill. Click continue reading below to find out the details.
"Hi all,
Come out and join me for our regular track workout this Wednesday evening at 6:30 at DVC in Pleasant Hill.
Everyone is welcome.
This week we will be doing Warm up 1-2 miles 6X800 at 10k race pace with 200 walk/jog between then 2X200 build to all out with 200 walk jog between Then done!
Email me directly if you are interested so I know to look out for you. I am looking forward to getting my butt kicked on the track for the rest of the season with all of you."
-Jan
Posted by Jeremy Jones at 7:25 PM | Comments (25)
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 20, 2009
090820 THURSDAY
Shannon M dumbbell snatches in front of the flags.
Workout:
Deadlift: 3, 3, 3, 3, 3
Post loads used. Try to increase the weights used for the last set of 5s by 10 - 20 lbs.
Surprise mini metcon to follow.
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Article: Immune system's use of vitamin D the same for 60 million years.
". . . The fact that this vitamin-D mediated immune response has been retained through millions of years of evolutionary selection, and is still found in species ranging from squirrel monkeys to baboons and humans, suggests that it must be critical to their survival, researchers say. . . "
Click here for complete article.
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Pure Pankration Fights Tonight at 8pm!
Posted by Jeremy Jones at 1:01 AM | Comments (28)
August 17, 2009
090818 TUESDAY
Kristine B. wearing her "Don't blow your WOD ('Workout of the day') on the first Jerk. . . Blowing your WOD is never a good thing. Shirt from American River CrossFit - Nice one guys!
Workout: NorCal Games Qualifier workout A
500m Row
30 Burpees
10 Shoulder-to-Overhead (165 lbs men, 95 lbs women)*
Post total time.
*Must be picked up from the ground -no racks- but cleaning the bar each rep is not necessary. Jerks from behind the neck okay.
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Article: "Carnitine for insulin resistance and diabetes"
". . .We can make carnitine but it is estimated that about 75% of our carnitine reserve comes from our diet. Carnitine is mostly stored in muscle tissue (meat) which means that vegetarians do not take in dietary carnitine. However, a healthy vegetarian diet is low fat and therefore vegetarians require much less carnitine. . . "
Click here for complete article.
My question is that how much carnitine is in what meats, and if you eat enough meat (as all good "Primal" eaters should), is there still a benefit to supplementing? -jj
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Upcoming Events
"Pure Pankration" fights Thursday, August 20th
"48oz Mile" competition and Barbecue Monday, September 7th (Labor Day)
"Fight Gone Bad" Fundraiser for Prostate Cancer Research and the Wounded Warrior Project. Saturday, September 26th. (Fight Gone Bad official site, FGB NorCal Site)
- Should we host the Fundraiser at DCF or should we bring a team to CrossFit Oakland? Post to comments.
Posted by Jeremy Jones at 7:46 PM | Comments (23)
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)
August 4, 2009
090805 WEDNESDAY "Elizabeth" or "Lizzy"
Gratuitous Baby Shot. (Jax loves the gym)
Olympic Weightlifting Warm Up: Romanian Deadlift. 3 sets of 8. Keep the lumbar tight and use those hamstrings. Go light and feel the stretch each rep.
Workout: "Elizabeth"
For time.
21, 15, 9
Squat cleans, 135 lbs men, 85 lbs women
Ring Dips
OR
"Lizzie" From (CrossFit Football)
For time.
12, 9, 6, 3
Power Cleans 185 lbs men, 115 women
Ring Dips
Post chosen workout and time to comments.
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EVENT:
Diablo CrossFit is sponsoring another Pure Pankration Fight Thursday, Aug 20th!
Tickets are $20. Talk to JJ for to get 'em. Last time there were hardly any DCFers there. This time I want to show some pride!
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Article: Depression And Inflammation Linked To Pain In Rheumatoid Arthritis Patients
". . .According to this study, the inflammation and depression each independently increased the likelihood of severe pain. The combined effects of high CRP levels and depression predicted severe pain even more strongly. . ."
Click here for complete article.
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"Beyond the Whiteboard" is now paid for by DCF!
That means if you are a member of DCF, your subscription to BTWB is paid for - AS LONG AS - you use it. I went through and cleared out anyone who didn't have any posts, or only had a few from more than 2 or 3 weeks ago. We must pay for this service by the user, so we will only be keeping people who actually use the service.
Enjoy!
Posted by Jeremy Jones at 7:43 PM | Comments (55)
July 31, 2009
090801 SATURDAY "Happy Birthday Jeff!"
+++New Schedule Starts Monday! Oly Class Canceled for Oly Seminar at 11am!+++
Recognize the shaved head and lack of body fat? It is usually the guy passing you on the runs and it is Jeff B's birthday today!
Workout: As many rounds as possible in 20 minutes
Run 400
20 Virtual Shoveling Reps* (men use empty bar plus 45lbs on one side, women use empty bar plus 25lbs on one side).
Post rounds to comments.
*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: "Health Benefits Of Physical Activity More Pronounced In Women"
". . . They found that over a 12 year period, all individuals who increased their exercise by about 180 metabolic units per week (equivalent to an additional hour of mild or 30 minutes of moderate activity per week) displayed decreased levels of triglycerides and increased levels of the "good" HDL cholesterol. However, statistically significant decreases in the "bad" LDL cholesterol were only observed in women, with particularly strong effects in menopausal women and African-American women. And total cholesterol levels were only significantly decreased in African-American women. . ."
Click here for complete article.
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Olympic Weightlifting Class is canceled for Angela Lim's Olympic Weightlifting Seminar that starts at 11am. There is still an extra spot if you are interested.
Posted by Jeremy Jones at 10:08 PM | Comments (19)
July 27, 2009
090728 TUESDAY "Rowing Repeats"
Chris and Heather. . . Post caption ideas to comments. I'll start "New couples therapy - working out while wearing matching outfits."
Olympic Weightlifting Warm Up: 20 overhead squats. Break up the sets as much as needed. Use a moderate weight for your ability allows it, otherwise use PVC or an empty bar.
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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Article: "Short Stressful Events May Improve Working Memory"
". . .Researchers at the University at Buffalo have shown, in trials using rodents as an animal model, that acute stress can produce a beneficial effect on learning and memory, through the effect of the stress hormone corticosterone (cortisol in humans) on the brain's prefrontal cortex, a key region that controls learning and emotion.
Specifically, they demonstrated that acute stress increases transmission of the neurotransmitter glutamate and improves working memory. . ."
Click here for complete article.
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EVENTS
Saturday August 1st at 11am. - Olympic Weightlifting Clinic
We will be hosting a 2-hour clinic that will focus on the Olympic lift, the Clean ($75 per current member, or $85 for non members). The clinic will be conducted by USA Weightlifting Club Coach Angela Lim who has been weightlifting for the past eight years and has trained under the coaching of Olympic Coach Jim Schmitz. In this intensive clinic, we will focus on improving the efficiency of the student’s lift.
We will videotape and critique each participant’s lift as well as discuss techniques and exercises to enhance Olympic lifting. Each participant will leave with a one or two day program to reinforce and work on the techniques that were reviewed. The Clinic is open to anyone who is a member of Diablo Crossfit and has a basic understanding of the clean, but wants to focus on technique and increase power. The Clinic is limited to only 7 participants to ensure personal attention and feedback. To sign up, contact Jeremy at jeremy@diablocrossfit.com. Payment must be made in advance to ensure a spot in the clinic.
We are almost out of slots, so only those who have paid up front will be guaranteed a spot. After hearing stories about last weekends seminar, everyone should be thinking about going to this one. Especially if you want to work on your cleans.
Saturday August 8th - Kickball Tournament
Come cheer on the DCF Ladies as they compete in a Kickball tournament at Ygnacio Valley High School field (at Treat and Oak Grove). 10am until approx 4pm. Food onsite - $5 per adult, $3 per child.
Saturday August 8th - "Fran Off at CrossFit Sweat Shop!"
Teams of two (randomly selected teams) will compete in a bracketed double elimination style tournament to win $1000 cash. CHA-CHING! Click here to go to the "Fran Off" website for details.
Posted by Jeremy Jones at 10:17 PM | Comments (28)
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 19, 2009
090720 MONDAY
Holly and Mountain model the new Brown DCF shirts.
Workout:
Power Clean
3, 3, 3, 3, 3
Post loads to comments.
Bonus mini metcon to follow (5-10 min or less).
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Video: BJ Penn (UFC fighter and confirmed CrossFitter) does the whole "jump out of the pool thing" . . . BJ is 5' 9" by the way.
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EVENTS
July 25th (This weekend!) - Rowing clinic at Diablo CrossFit. 11am, $75 for DCFers, $85 for non DCFers. Look at our events page for more details.
August 1st - Olympic Weightlifting Clinic with Angela Lim at Diablo CrossFit. 11am, $75 for DCFers, $85 for non DCFers. Look at our events page for more details.
August 22 & 23 - CrossFit One World will be hosting a "Running and Endurance" certification. Sarah and I have both done it and we highly recommend it, especially for those athletes looking to combine endurance sports and CrossFit. Cost is $595. $495 for LE/MIL/FIRE Click here to register.
Posted by Jeremy Jones at 7:53 PM | Comments (18)
July 7, 2009
090708 WEDNESDAY
+++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 is canceled this weekend as well.+++
Jamie loves tire flips.
Olympic weightlifting warm up: Overhead squat - 10 reps with PVC, 10 reps with empty bar, 10 reps with empty bar again or light load.
Workout:
With a continuously running clock, perform one sumo deadlift high pull the first minute, two SDHPs the second minute, three SDHPs the third minute, until you are unable to complete the designated number of reps in the minute allowed. Use as many sets as need each 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 completed into the last round. (i.e. 9 rounds +8 reps)
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Article: "Coffee (caffeine actually) may 'reverse' some symptoms of Alzheimer's."
". . .The mice were given the equivalent of five 8 oz (227 grams) cups of coffee a day - about 500 milligrams of caffeine.
The researchers say this is the same as is found in two cups of "specialty" coffees such as lattes or cappuccinos from coffee shops, 14 cups of tea, or 20 soft drinks.
When the mice were tested again after two months, those who were given the caffeine performed much better on tests measuring their memory and thinking skills and performed as well as mice of the same age without dementia. . ."
Click here for complete article.
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Today is your last day to get tickets online for the discounted price for the CrossFit Games! You have until midnight. Tickets go up to $20 a day plus parking after that. You won't want to miss this year's games. Trust me.
Posted by Jeremy Jones at 9:32 PM | Comments (34)
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)
May 25, 2009
090526 TUESDAY
A big thanks to CrossFit Solano for coming out in force to our Barbecue!
Workout:
Power Clean
3, 3, 3, 3, 3
Add weight each round. Touch and go on the floor only (no resting with the bar on the floor).
Post loads to comments.
Bonus Mini Metcon to follow.
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Article:
Genetic link between heart disease and periodontitis.
". . .The relationship between the dental disease periodontitis and coronary heart disease (CHD) has been known for several years. Although a genetic link seemed likely, until now its existence was uncertain. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:08 PM | Comments (28)
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 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 23, 2009
090424 FRIDAY "Annie"
6am Mike "Cabbie" C. shows the horns while wearing his Cal shirt after a workout.
Workout: "Annie"
For time.
50, 40, 30, 20, 10
Double Unders
Sit ups (feet anchored okay)
Post time to comments.
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Grass Fed Beef has been divvied up at the Shed! If you haven't got it already you can pick it up there in the freezer. See the articles below for many recipes and cooking tips.
Grass Fed Beef Recipes by beef cut
Recipes by www.americangrassfedbeef.com
Cooking tips from Mt Vernon Farm.net
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Article: Vitamin D linked to asthma severity
"They found that children with lower vitamin D levels were significantly more likely to have been hospitalized for asthma in the previous year, tended to have airways with increased hyperreactivity and were likely to have used more inhaled corticosteroids, all signifying higher asthma severity. These children were also significantly more likely to have several markers of allergy, including dust-mite sensitivity. . ."
Click here for complete article
Post thoughts to comments.
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Next weekend (May 2nd - 3rd): NorCal Regional Qualifiers!
May 9th: Gymnastics and Parkour Seminar at Diablo CrossFit
Coming Soon (dates aren't set yet): CPR certification seminar, Rowing Clinic, Olympic Lifting Clinic.
Please post to comments which of these events you would be interested in attending.
Posted by Jeremy Jones at 9:24 PM | Comments (33)
April 9, 2009
090410 FRIDAY
+++Sprint Practice at DVC at 11:30am, see below for details.+++
Andrew demonstrates perfect form for bailing out of an overhead lift. Herm from CrossFit Los Altos judges his form intently.
Workout:
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.
Men use 115lbs
Women use 75lbs
Scale up or down as necessary.
Post loads and number of round completed to comments.
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Article:
For ADHD it is better to teach skills rather than prescribe pills.
"The results, published in the March issue of Clinical Psychology Review, found that teaching parents and teachers how to respond when children do things the right way -- as well as when they display harmful or aggressive behavior -- is effective, and in some cases more effective, than medication for ADHD. . . "
Click here for complete article.
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Diablo CrossFit's Elite Scholastic Althletics Program has it's own class!
3:30pm Monday - Friday is our special ESA class for young athletes. Contact us by emailing info@diablocrossfit.com to reserve a slot for your student athlete or team today.
"It pays to finish first!"
The Gymnastics Seminar will be $75 for those who sign up after Sunday. Sign up now for $60!
Track training 11:30 at DVC track.
Jan Maynard will be leading a track workout. We'll time everyone in the mile, and 400m, if they're interested. Or just come out and run. If it's rainy, we'll scrap it. If not, we'll see you there!
Posted by Jeremy Jones at 8:47 PM | Comments (14)
090409 THURSDAY
+++Regular Schedule this weekend (Good Friday and Easter Sunday). Come workout. God would want you to.+++
Ron and Kaela, two more of Diablo CrossFit's satisfied customers.
Workout: For time.
21 - 15 - 9
Burpees (chest to floor every rep)
135lb Hang Power Cleans (scale down if necessary)
GHD sit ups (touch the floor every rep, scale to abmat sit ups if necessary)
Post time to comments.
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Article:
"The whipping cream, butter, vegetable oil diet helps reduce seizures"
". . .Their approach has been effective, as seen in an as yet unpublished study of 43 patients at Children’s Hospital, between the ages of twelve months and 15 years. Of these children who started on the ketogenic diet between 2002 and 2006, half had a greater than 90 percent reduction in seizure frequency. . .
"The carbohydrate-restricted ketogenic diet also requires strong parental support, according to Zupec-Kania. “Fat comprises between 80 and 90 percent of the diet’s calories and is provided by foods such as whipping cream, butter and vegetable oils. The remaining calories are allocated to essential protein requirements from meat and fish, and secondarily to low-carbohydrate vegetables and fruit,” she says. “The elimination of carbohydrate-rich foods such as simple sugars, bread, pasta, cereals grains and milk makes this diet difficult for many patients to follow.". . . "
Click here for complete article.
(I find it interesting that they make such a big deal out of how hard the diet was, and how detrimental it can be to you health when there are entire societies -see Inuit, etc- that have lived on animals alone for thousands of years. . . In fact, I know people who have lived on this diet personally, and they have had no "side effects" -jj).
Post thoughts to comments.
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Events:
Oakland Police Memorial Workout at CrossFit Solano this Saturday (CrossFit Vallejo is also helping host)! It should be a great time, and an easy way to show your support to those who serve behind the shield every day. Try not to miss it!
The Nutrition Workshop roster is filling up fast, you better email jeremy@diablocrossfit.com or stavros@diablocrossfit.com to reserve your spot right away.
The CrossFit NorCal Qualifiers are May 2nd and 3rd, and we expect EVERYONE from the gym to come cheer on our competitors. At last year's CF Games, we had one of the largest groups from any gym (and we only had 1/3rd of the number of people). You can see pictures from last year's event by clicking here (as well as pictures of myself 20lbs fatter).
This year, I want at least 3 times as many people from The Shed.
Post to comments if you are going to the NorCal Qualifiers as either a competitor or as an athlete.
Also - Don't forget to reserve a spot for our Gymnastics Workshop on May 9th!
Posted by Jeremy Jones at 12:34 AM | Comments (29)
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)
April 1, 2009
090402 THURSDAY
". . .And 7pm is only for pimps, playas, and procrastinators" - Prashant N. 7pm class regular.
Workout: For time.
100 squats
4 rope climbs (15' ascent, use of feet encouraged)
75 squats
3 rope climbs
50 squats
2 rope climbs
25 squats
1 rope climb
Post time to comments.
Scaling: Two 'rope lay downs' in lieu of rope climbs, or 'rope assisted pull ups' x 10 per rope climb. Air squats can also be cut in half if needed.
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Article:
Sleep problems linked to suicide.
". . .People with two or more symptoms of insomnia were 2.6 times more likely to report a suicide attempt than those whose sleep was not disturbed.
Early morning waking was the single trait most strongly linked to suicidal behaviour. . .
Experts have suggested that a lack of sleep might affect the way the brain works, leading to poor judgement and less ability to control impulses. . ."
Click here for complete article.
Post thoughts to comments.
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Oakland Police Fund Raiser at CrossFit Solano, Saturday April 11th.
Post to comments if you are thinking about attending.
Posted by Jeremy Jones at 8:50 PM | Comments (48)
March 31, 2009
090401 WEDNESDAY
Travis always has great shirts.
Workout:
Strict Press
3, 3, 3, 3, 3
Bonus Mini Metcon to follow.
Post loads to comments.
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Article:
"The Hoops Whisperer" - Lawyer becomes NBA's most sought after trainer
". . .Mr. Ravin's goal is to create so much chaos and stress on a player during workouts that the physical game becomes less cerebral and more automatic. He uses a combination of humbling psychological tactics and exhausting, unorthodox and sometimes spontaneous drills. He's been known to fire tennis balls at players while they're dribbling or make them stare straight ahead while dribbling two balls in each hand in uneven rhythms and walking from side to side.
In one particularly exhausting drill, Mr. Ravin throws 25 balls, one at a time, in different directions. The player's job is to catch them after only one bounce and then shoot. . ."
Click here for complete article.
(Sounds a lot like CrossFit to me. . . now where did I put that tennis ball trainer. . . -jj)
Post thoughts to comments.
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Affiliate Throwdown at CrossFit Santa Clara this Saturday!
Post to comments if you are interested in going (it is time the rest of the CF world gets to see some DCFers outside of their habitat).
Posted by Jeremy Jones at 11:42 PM | Comments (52)
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 27, 2009
090328 SATURDAY "OPD" Hero workout
Oakland Police Department Memorial Workout:
"OPD"
For time.
Run 400m
40 deadlifts @ 275#/185#
40 box jumps @ 24"
40 push presses @ 115#/85#
Run 400m
Scale as necessary. Post time to comments.
Please head out to CrossFit Oakland if you plan on working out between the hours of 9am and 11am and you'd like to pay your respects with people from all over the bay area. If you can't make it out there, you can come to DCF and do the workout here with our regular class. We will be accepting donations for the officer's families here as well.
Posted by Jeremy Jones at 10:02 PM | Comments (9)
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 16, 2009
090317 TUESDAY "Happy St Patrick's Day!" and the "Filthy Fifty"
The infamous "Flag Carry". (A photo from Andrew Lau's pictures of the Royal Rumble on our Flickr site - Click Here to see more).
Workout: "Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
(Scaling option: The "Dirty Thirty" is another option for scaling - instead of just using reduced weights for the different exercises. If you don't think you can finish the full "Fifty" workout in 40 minutes or less, you should think about using this option).
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The first person who can name all the DCFers that went to Aromas this weekend will get a free DCF sticker.
Congratulations to everyone who completed the cert!
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Article:
Not enough Vitamin D could mean too much fat on adolescents.
"A Medical College of Georgia study of more than 650 teens age 14-19 has found that those who reported higher vitamin D intakes had lower overall body fat and lower amounts of the fat in the abdomen, a type of fat known as visceral fat, which has been associated with health risks such as heart disease, stroke, diabetes and hypertension. . ."
Click here for complete article.
Post thoughts to comments.
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The "California Climb" event is coming up on Sunday the 28th. Please sign up for the DCF team, or help sponsor a Diablo CrossFitter "Rise to the Challenge". (NTM we have go to show all the other gyms out there competing how badass we are).
Go to our "Events Page" for more details.
Posted by Jeremy Jones at 10:02 PM | Comments (39)
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 11, 2009
090312 THURSDAY
Diablotron in Pennsylvania: CrossFit Berks aka 'Corpsfit'.
Workout (originally posted on CrossFit.com 050811)
Three rounds for time of:
55 pound Dumbbell (Kettlebell) Snatch, 20 reps, alternating arms
20 Pull-ups
Run 400 meters
Full squat snatches (no power snatches).
Post time to comments.
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Article:
Obesity associated with detrimental changes in ovaries.
Obese women have alterations in their ovaries which might be responsible for an egg's inability to make an embryo, according to a new study accepted for publication in The Endocrine Society's Journal of Clinical Endocrinology & Metabolism (JCEM).
Click here for complete article.
Post thoughts to comments.
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Climb California American Lung Association Event March 22nd - We have raised over $700 so far, but we have a long way to go to raise $10,000.
Sign up Now or sponsor one of our Athletes Today!
Posted by Jeremy Jones at 7:01 PM | Comments (21)
March 5, 2009
090306 FRIDAY
Dean is hitting his first Triathlon this season at Stanford this Saturday (we know he'll do great).
Workout:
Power Clean
3, 3, 3, 3, 3, 3, 3, 3
Post loads to comments.
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Pleasant Hill Meeting Back On! (Sorry for the confusion).
Tuesday, March 10th. Same place, same time as before (7:30pm P.H. City Hall).
No comments from us, but we will still get to hear the discussion and the answer from the Planning Commission.
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Muay Thai Seminars the next two weekends with Luca's trainer Doc Docto:
1. Sunday in Antioch 8 March 2009 from 1pm to 3pm.
2. Saturday in Sacramento 14 March 2009 from NOON to 3pm.
This weekend's flyer:
++++++++++++++++++++++++++++++++++++++++++++++
Article:
Diet high in saturated fat may reduce allergic reactions
. . ."We certainly would not advocate eating a high fat diet because of its link to obesity implications and numerous health implications such as increased risk of heart disease and diabetes."
(Arrgh! Just when I thought I had found a mainstream article touting the benefits of a high fat diet, they throw that statement right at the end. How can the scientists who did this study be so damn ignorant? -jj)
Click here for complete article
Post thoughts to comments.
Posted by Jeremy Jones at 10:26 PM | Comments (22)
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 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)
March 1, 2009
090302 MONDAY
Julie D. just scored over 250 on a MENs Rx Fight Gone Bad!
Workout:
Power Snatch - 3, 3 reps
Snatch Grip Deadlift - 3, 3 reps
Clean Grip Deadlift (aka conventional deadlift) - 3, 3 reps
Sumo Deadlift - 3, 3 reps
Add weight for each set. Each exercise should also allow significantly more weight to be used than the last exercise.
Post weights used to comments.
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Article:
Health campaigns that promote exercise may cause people to eat more
(maybe that is why so many couch potatoes who watch sports are overweight - jj)
Post thoughts to comments.
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Norcal Team competition at CrossFit Silicon Valley this Saturday, March 7th at 12 noon.
2140 Bering Dr.
San Jose, CA. 95131
(click here for google map).
(remember - Royal Rumble at DCF on March 14th)
Posted by Jeremy Jones at 8:43 PM | Comments (10)
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.
+++++++++++++++++++++++++++++++++++++++++++++
Article: From the "Life Spotlight"
Get your vitamin D checked (why and how).
". . .So it’s glaringly obvious that vitamin D has a huge impact on health. Given that, it’s important to know what your vitamin D status is. Enter D-Action - “A Consortium of Scientists, Institutions and Individuals Committed to Solving the Worldwide Vitamin D Deficiency Epidemic”. Basically, you sign up, they send you a vitamin D test kit, and you send it back to get your reading. It’s part of a 5-year long study and is cheap. . . "
Click here for complete article.
Posted by Jeremy Jones at 12:41 AM | Comments (14)
February 24, 2009
090225 WEDNESDAY - We're not done yet!
Diablo CrossFit preparing to present to the Pleasant Hill Planning Commission.
Workout:
5 rounds for time
10 ring dips
15 wall ball (20lb 10ft target or 14lb 8ft target).
20 double unders
Post time to comments
++++++++++++++++++++++++++++++++++++++++++
Commission Verdict: Not enough information.
After a long discussion, and a passionate showing by DCFers. The Pleasant Hill Commission has decided to wait for more information to make a decision. - Remember that the Commission's job was to take all "Fitness Studios" into account, Not just Diablo CrossFit.
We would like to graciously thank the 50 + members who were able to attend the meeting that ran for almost 3 hours (ending around 10:15pm), especially those who came forward to speak on our behalf.
I am confident in saying that even Craig, Rob and myself did not expect the outpouring of community support that was presented (let alone the Planning Commission and the Planning Staff). Once again I am humbled by this community.
Our fight is not over. We will be soliciting the help of our members to help us compile more data and information so that the Planning Commission can make an informed decision at their meeting on March 10th.
If you'd like to help please email us at info@diablocrossfit.com.
You can also post your comments about the meeting to comments below.
++++++++++++++++++++++++++++++++++++++++++
Article:
A drink a day increases cancer risk in women.
" . . .Overall, alcohol is to blame for about 13% of breast, liver, rectum, mouth and throat cancers, the researchers say.They estimate that about 5,000 cases of breast cancer in the UK - 11% of the 45,000 cases diagnosed each year - can be attributed to women's consumption of alcohol. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 11:16 PM | Comments (16)
February 23, 2009
090224 TUESDAY - Zone Text Change Meeting Today! and "FRAN"
+++ 7pm Class Canceled Tonight! Come to the meeting instead (see below) +++
Mel, Laura and Jasmine Clean and Jerk during "Grace" (These ladies went from being afraid to pick these weights off the ground, to putting the same weight overhead 30 times in minutes).
Workout: "Fran"
21 - 15 - 9
Thrusters (95lbs / 65lbs)
Pull Ups
Post time to comments.
+++++++++++++++++++++++++++++++++++++++++++++++++++
Today is the day!
7:30pm SHARP at the City Council Building (100 Gregory Lane, Pleasant Hill, Ca - Map Below).
If you are going straight there you will want to take the Monument exit (from either direction). If coming from the Concord/Martinez area, you'll want to take Gregory straight from the freeway. If you come from the Walnut Creek direction you'll want to take the Monument exit, turn left, then right on Contra Costa Blvd.
The building is on the left after "Michael's" (also on the left). Look for Trelany Road. You can park off of Trelany Road or possibly the Michael's parking lot. If you miss Trelany, hang a left at Cleveland and you make your next immediate left which will also be Trelany.
We will meet at the gym and head over to the meeting at 7pm for those who want to carpool (people who want to workout before will have enough time to if they arrive for the 6pm class - possibly 6:30).
Overflow parking will probably work best in the "Micheal's" and "Bed Bath and Beyond" parking lot.
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Article:
Cholesterol 'reducing' drugs (statins) may also reduce brain functions
"Yeon-Kyun Shin, a biophysics professor in the department of biochemistry, biophysics and molecular biology, says the results of his study show that drugs that inhibit the liver from making cholesterol may also keep the brain from making cholesterol, which is vital to efficient brain function.
"If you deprive cholesterol from the brain, then you directly affect the machinery that triggers the release of neurotransmitters," said Shin. "Neurotransmitters affect the data-processing and memory functions. In other words -- how smart you are and how well you remember things." . . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 10:28 PM | Comments (18)
February 22, 2009
090223 MONDAY
Some of the ladies at the "DCF Family Dinner" at Chevy's in Pleasant Hill (Jamie, Yvonne, Vicky, Donna, and Kelly).
Workout:
Back Squat:
5, 5, 5, 5, 5
Post loads to comments.
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Article:
"Eating your veggies" doesn't mean what it used to.
"If the economy isn't grim enough for you, just check out the February issue of the Journal of HortScience, which contains a report on the sorry state of American fruits and veggies. Apparently produce in the U.S. not only tastes worse than it did in your grandparents' days, it also contains fewer nutrients . . ."
Click here for complete article.
Post thoughts to comments.
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TUESDAY NIGHT - People interested in carpooling to the Planning Commission Meeting are meeting at the gym at 7pm SHARP. Everyone else who plans on going to the meeting directly, be there by 7:30.
Address: 100 Gregory Ln. Pleasant Hill, Ca
Specific directions and map will be posted tomorrow.
We really need your support! If you are a public servant, please wear your uniform. If not, just come as you are. We really appreciate anybody who can come down.
Posted by Jeremy Jones at 8:24 PM | Comments (18)
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 4, 2009
090205 THURSDAY
Ramon Deadlifting over 400 for reps of three (no this was not his last set either).
Workout:
Back Squat
5, 5, 5, 5, 5
Post loads to comments.
Mini Metcon after.
+++++++++++++++++++++++++++++++++++++++++++++++++++++
Article:
Practicing balance and coordination transfers over to less falls.
"The researchers found:• None of the trained participants fell on the slippery floor and seven of the eight never lost balance.
• The control group's performance on the slippery floor revealed their lack of training. Their performance was akin to the trained group's first training slip on the platform . . ."
Click here for complete article.
Post thoughts to comments.
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And since everyone keeps complaining about being sick. . . here is a great article from The IF Life on how to beat the flu for less than $4 a day.
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Event (in case you missed yesterday's comments): 22nd annual Willie Davenport Olympian Track and Field Clinic at James Logan High
"Two dozen Olympic track and field athletes and coaches will provide instruction in every event Saturday, Feb 7 at the 22nd annual Willie Davenport Olympian Track and Field Clinic at James Logan High.
The event, which is open to individuals and teams of all levels, will feature special guests Billy Mills, the 1964 Olympic gold medalist in the 10,000 meters, Stephanie Brown, gold-medal winner in the discus at the Beijing Olympics last summer, and Pittsburg native Eddie Hart, 4x100 relay gold medalist in 1972.
Registration is from 8-9 a.m. Saturday, with the clinic running from 9 a.m.-4 p.m. Lunch is included in the price. Fee is $25 for individuals, $10 for youths 12 and under, $350 for teams, and $500 for teams of 30 or more."
Online registration is available at www.logantrackandfield.com.
Posted by Jeremy Jones at 8:46 PM | Comments (12)
February 2, 2009
090203 TUESDAY
Our very own Jorgy takes home the Fish Tournament Bass from CrossFit One World (see it in our lobby right now). Rodil rocks the 'diablo' shirt in the background.
Mike Mathers (original DCFer and now CF Solano / Diablo CrossFitter) is leaving for Korea soon. He won't be living in the States for at least a few years.
(pic not really SFW, but still pretty funny)
A going away party for "Ruiner" is tonight at CrossFit Solano: "On 3 Feb 09, we will be sending Mike "Ruiner" off with a celebration after the 630pm class. Please bring your own sodas, beer or other beverages. Pizza will be provided but we ask that if you partake to please pitch in $5. Also, if you would like to bring a desert or other dish, you are more than welcome to. The event is open to all CrossFitters and their families."
Workout:
6 Rounds of
400m run
2 mintute rest
Post times to comments.
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Article:
Banning sugar makes kids smarter?
". . . standardized test scores increased 15 percent at the school within the first year of the program. She said discipline problems decreased by 23 percent. Student health has improved and obesity at the school has been virtually eliminated. . ."
Click here for complete article.
Posted by Jeremy Jones at 10:20 PM | Comments (13)
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)
December 21, 2008
081222 MONDAY "Randy"
+++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 (go spend time with your family, or watching Bond movies on cable).
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).
Not only is Jenn helping us with a 'top secret' project for the new gym, she is also wearing a Chiquita Banana shirt and matching pants.
Workout: "Randy"
75 Power Snatches at 75lbs for time.
Post time to comments.
Video: Sage Burgener demonstrates the Power Snatch with her dad Mike narrating.
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Article:
The biggest losers are getting bigger.
"We know that when we watch The Biggest Loser on television that what we are watching is a carefully contrived fiction. The people on the show, the people wearing the colorful T-shirts and sleeping in coordinated colorful rooms, they are an experiment in social conditioning. If you give people enough money and put them into team environments, you can get them to do anything, even things that are painful and potentially harmful to their metabolisms. You can scream at them and walk on their legs and they will do it, even when you make them cry 14 times a day, they will do it. And you can trot out past winners and say, "Look, it works. See? It totally works." That's what they say, anyway.Check out a few of the former Losers and how they are doing now. . . "
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 9:58 PM | Comments (7)
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 24, 2008
081125 TUESDAY
+++Check our Schedule Page for our Holiday Schedule! (it's on the 'Google' Calendar)+++
+++Don't forget about our Turkey Trot on Thurs. Click here for details+++
I would not want to run into Alan in a dark alley when he has his "Gameface" on.
Workout:
Every 4 minutes complete the following:
10 Sumo Deadlift High Pull (135lbs, 95lbs, 65lbs, 45lbs)
15 Ring push ups (change body angle to scale)
200m Sprint
Repeat 5 rounds. Record time for each round to comments.
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Mark Sisson's Daily Apple brings us some great 'Primal' Thanksgiving day recipes
Given it’s Thanksgiving week, we thought we’d devote Monday to the big menu. (Check back tomorrow for this week’s Dear Mark!) Yup, we’re taking on the mother of all carb-laden holidays, and we aim to please. The truth is, you absolutely, positively can make Thanksgiving a primal success, and you needn’t compromise taste or tradition to stay on track this holiday. No franken-foods (Can we say Tofurky?) or flavorless “health” concoctions here. We think Grok – as well as William Bradford – would be pleased, and we hope you are too. Happy Thanksgiving to all our American Apples. And for our international readers: even if you aren’t joining in on turkey day this week, we offer up these recipes as a great menu for any upcoming parties or holidays. Bon Appétit, everyone! . .
(Although I must warn you, you might want to only view this article after you have eaten a big meal, or if you are about to eat something. The pictures alone will make you hungry! -jj)
Click here for complete article.
Post thoughts or other recipe resources to comments.
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Some of you may know that everyone's favorite Venezuelan Vixen Jenny V. is leaving us to live in Miami. I was really disappointed that we didn't do a party for Trainer Nate, I don't want that to happen again. We plan on sending Jenny off in style by having a special workout and party next Monday. So be ready for a great workout, and if you can stick around, some refreshments and good company. -jj
Posted by Jeremy Jones at 9:13 PM | Comments (7)
November 21, 2008
081122 SATURDAY and Turkey Trot Details
The sun goes down during the 5pm class.
Workout:
2 partners working as a team. 1 person works out at a time, the other provides encouragement and counts reps. You'll want to trade off as soon as the person who is working out gets tired. Each athlete needs to get at least 5 repetitions in for each exercise each round (no "hogging the movements")
60 double unders (share the rope if you have to)
40 push presses with 95lb or 65lb barbell
100m walking lunges with 25lb dbs or 15lb dbs
As many rounds as possible in 30 minutes.
(If doing it by yourself, do half the reps/distance as many rounds as possible in 20 min).
Post number of rounds completed to comments.
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Article:
Does eating Omega-3s lower violent behavior?
. . .Consider, for example, a study conducted by researchers in Finland. They tested prisoners convicted of violent crimes and found that they had lower levels of omega-3 fatty acids than ordinary, healthy subjects. Why? Omega-3's foster the growth of neurons in the brain's frontal cortex, the bit of gray matter that controls impulsive behavior. Having enough of these fatty acids may keep violent impulses in check. Violent criminals may not be the only ones who would benefit from more fatty acids in their diet. In a recent double-blind trial, when omega-3's were given to people with a history of substance abuse, the symptoms of "anger" fell by 50 percent. . .
Click 'Continue Reading' below for full article.
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DCF "Unofficial" Turkey Trot Details:
Date: Thu, Nov 27
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 Valley Rd Exit. North on Pleasant Valley 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.
New York Times Magazine
April 16, 2006
Idea Lab
Does Eating Salmon Lower the Murder Rate?
By STEPHEN MIHM
Most prisons are notorious for the quality of their cuisine (pretty poor) and the behavior of their residents (pretty violent). They are therefore ideal locations to test a novel hypothesis: that violent aggression is largely a product of poor nutrition. Toward that end, researchers are studying whether inmates become less violent when put on a diet rich in vitamins and in the fatty acids found in seafood.
Could a salmon steak and a side of spinach really help curb violence, not just in prison but everywhere? In 2001, Dr. Joseph Hibbeln, a senior clinical investigator at the National Institutes of Health, published a study, provocatively titled "Seafood Consumption and Homicide Mortality," that found a correlation between a higher intake of omega-3 fatty acids (most often obtained from fish) and lower murder rates.
Of course, seeing a correlation between fatty acids and nonviolence doesn't necessarily prove that fatty acids inhibit violence. Bernard Gesch, a senior research scientist at Oxford University, set out to show that better nutrition does, in fact, decrease violence. He enrolled 231 volunteers at a British prison in his study; one-half received a placebo, while the other half received fatty acids and other supplements. Over time, the antisocial behavior (as measured by assaults and other violations) of the inmates who had been given the supplements dropped by more than a third relative to their previous records. The control group showed little change. Gesch published his results in 2002 and plans to start a larger study later this year. Similar trials are already under way in Holland and Norway.
What would it mean if we found a clear link between diet and violent behavior? To start with, it might challenge the notion that violence is a product of free will. "But how do you exercise that free will without using your brain?" Gesch asks. "And how, exactly, is the brain going to work properly without an adequate nutrient supply?" The belief that people choose to be violent may be irrelevant if the brain isn't firing on all cylinders. This may especially be the case for impulsive acts of violence, which are less a choice than a failure to rein in one's worst instincts.
Consider, for example, a study conducted by researchers in Finland. They tested prisoners convicted of violent crimes and found that they had lower levels of omega-3 fatty acids than ordinary, healthy subjects. Why? Omega-3's foster the growth of neurons in the brain's frontal cortex, the bit of gray matter that controls impulsive behavior. Having enough of these fatty acids may keep violent impulses in check. Violent criminals may not be the only ones who would benefit from more fatty acids in their diet. In a recent double-blind trial, when omega-3's were given to people with a history of substance abuse, the symptoms of "anger" fell by 50 percent.
Of course, omega-3's are widely hailed these days as a miracle substance, credited with boosting health in dozens of ways. But Gesch warns against what he calls "silver bullets." The state of the evidence, he says, "doesn't allow us to pinpoint which dietary fat is responsible for changes in behavior." In his new study, he will look into whether several interdependent nutrients may play a role.
Gesch further adds that we shouldn't expect nutrition alone to banish violent behavior. "The brain needs to be nourished in two ways. It needs to be educated, and it needs nutrients. Both social and physical factors are important." Simply throwing fish and vegetables at violent criminals is unlikely to have a lasting effect on its own.
Caveats aside, there's something that many people may find unnerving about the idea of curing violent behavior by changing what people eat. It threatens to let criminals evade responsibility for their actions. Think, for example, of the infamous "Twinkie defense," in which an accused murderer's lawyer suggested that junk food was partly to blame for his client's compromised mental state. More controversial, perhaps, is the brave-new-world idea of using diet to enforce docility and conformity to the rules, a sort of state-sponsored version of that timeless parental demand to children everywhere: "Eat your vegetables."
Then again, we already live in a society in which parents have resorted to drugs like Ritalin to quell unwanted outbursts and impulsive behavior. And when you approach it from that perspective, changing what people eat may not be so radical after all.
Stephen Mihm teaches history at the University of Georgia.
Posted by Jeremy Jones at 8:53 PM | Comments (19)
November 17, 2008
081118 TUESDAY "Christine"
+++ Diablo CrossFit "Turkey Trot" Scheduled for 9:00am Thanksgiving morning at Acalanes Trail - Free for everyone+++
Josh N does some kettlebell swings at the morning class.
Workout: "Christine"
Row 500
12 Bodyweight Deadlifts
21 Box Jumps
3 rounds for time.
Post time to comments.
Video - Pat Barber does "Christine" in 8:22 at CrossFit One World:
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Article:
Vitamins seen as no help in fighting heart disease.
After eight years, the researchers found no difference among the groups in the incidence of heart attack, stroke, congestive heart failure or angina. And taking the vitamins did not reduce the need for cardiac revascularization, a surgical operation to restore adequate blood flow to the heart.
Click here for complete article.
Posted by Jeremy Jones at 9:35 PM | Comments (14)
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 5, 2008
081106 THURSDAY "Disagreement Gone Bad"
+++CPR CLASS THIS SUNDAY, 10am - 2pm, SEE BELOW FOR DETAILS+++
+++MUAY THAI CANCELED TONIGHT+++
Sometimes, all the chalk in the world can't save your hands. Emily laughed it off before taping up and going back in for more pull ups.
Workout:
"Disagreement Gone Bad"
With a continuously running clock perform each of the following exercises for one minute. At a call of 'rotate' each athlete will move to the next station. Count repetitions for all exercises, and the cumulative total is your 'score'
1 min Row (count calories)
1 min Box Jump (20inch, or 12in box)
1 min Medicine ball clean (20lb ball)
1 min push press (75lb, 45lb, or 20lb bar)
1 min rest
3 rounds total. Post score to comments.
If you do not have a partner to count for you, keep a running total for each round and write it down during the rest interval (i.e. 15 calories, then box jumps start counting at 16, 17, etc).
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Article from the Blog of Dr. Micheal R. Eades:
Protein Power vs Intermittent Fasting
". . . MD and I feel strongly that we as a species have a genome that was molded by the forces of natural selection over the past few million years to operate optimally on the food that was at hand during those few million years. What was available? Mainly fairly high-protein, high-fat fare. There weren’t a lot of carbohydrates readily available until the advent of agriculture a few thousand years ago. For the time that we developed our ancestors ate meat, fish, insects, clams, reptiles and pretty much anything live they could get their hands on. This primarily protein and fat diet was supplemented with whatever fruits, nuts, berries, roots, shoots and tubers were in season. Work done by Loren Cordain shows that, based on the Ethnographic Atlas, modern day hunter gatherers get about 65 percent of their calories from animals and the other 35 percent from plants. Most researchers believe that Paleolithic man got more than that from animals because during Paleolithic times many more large animals roamed the earth than do today. In fact, Paleolithic man hunted many of these large animals to extinction. . .Taking 3000 kcal as being the average (it’s probably on the low side) daily energy intake of our Paleolithic ancestors and looking at how much plant food would be required to obtain those kcal is an eye-opening experience. I ran just a few foods through the USDA nutritional calculator and found that it would take 48 cups of blackberries–that’s 3 gallons of blackberries–to provide 3000 kcal. I don’t know how many readers have ever picked blackberries, but I have, and I can tell you that picking 3 gallons takes a lot of time. And, much though I love blackberries, I couldn’t come anywhere near eating 3 gallons of them in a day. How about blueberries? 36 cups; over 2 gallons. Spinach? 103 cups. Celery? 111 stalks. Apples? 42. . ."
Post thoughts to comments.
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CPR Class:
Contact jeremy@diablocrossfit.com if you are interested in going to our first CPR certification seminar at "The Shed". Our very own Stavros will be certifying everyone in Adult CPR, Child/Infant CPR, First Aid and how to use the AED.
We will be having it this Sunday from 10am to about 2pm. Space is limited, and there will be a small fee for going. So email me for more details -jj
Posted by Jeremy Jones at 8:38 PM | Comments (21)
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)
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 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 18, 2008
081019 SUNDAY
Drake hammers out some pull ups for his warm up.
Workout:
For time.
Run 400m
100m of 5 broad jumps 5 push ups
Run 400m
Post time to comments.
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Article:
Obesity and lack of exercise linked to increased inflammation
A US team found levels of white blood cells were highest in men who were unfit and overweight.White blood cells are key to fighting infection, but high levels can be a sign of inflammation, which is linked to coronary heart disease. . .
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Big Girls Don't Cry Challenge Today!
The competitors:
"Feats of Strength" Mike at 10:30/1:00/3:30
"Super Bryan" at 11:00/1:30/4:00
"Jorgy" Josh at 11:15/1:45/4:15
"Stav" Stavros 11:15/1:45/4:15
"Super Shannon" 11:15/1:45/4:15
"JJ" Jeremy 11:30/2:00/4:30
"D-Roe" Darren 11:30/2:00/4:30
The Workouts:
"Fran"
"Karen"
"Grace"
Posted by Jeremy Jones at 7:28 PM | Comments (4)
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 10, 2008
081011 SATURDAY
"Wonder Women" Mitchel and husband Mike enjoy a leisurely sip of water. . .after a few hundred sit ups.
Workout:
Row 500m
rest 3 minutes
4 rounds.
Post times for each 500m to comments.
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FUNDRAISER!
Rocco's Pizza and Beer for a Purpose:
Download Flyer Here: Download file
From Michelle Rooney:
For those of you who don’t know, I sit on the board as a medical advisor for a local non-profit melanoma foundation, SCARF. SCARF was founded in honor of Sherri Tennant, a nurse who worked with us at Diablo Valley Oncology. She was an amazing and courageous woman who unfortunately lost her battle with melanoma in 2006. SCARF’s mission is to educate the community about prevention and early detection of melanoma. Rocco’s pizzeria is hosting a fundraiser for SCARF on Thursday, October 23rd. All you have to do is either dine in or order take out from Rocco’s anytime on the 23rd, mention SCARF, and 25% of the net proceeds go to our NPO. I will be there most of the evening, eating pizza, probably drinking beer, and pretending to watch the world series…I would LOVE to see all of you. Please bring family and friends!
I know we are promote "Paleo" dieting and "The Zone" but this is for a good cause. . . besides, if you scrape off all the toppings and don't eat the bread, pizzas aren't that bad for you. And Beer is always 'good'. -jj
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Article:
Take your medicine. It is good for you even if it tastes good.
Post thoughts to comments.
Posted by Jeremy Jones at 11:49 PM | Comments (3)
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
081003 FRIDAY "Sarah Does Kelly For Her Birthday!"
Trainer Sarah (green tank, tattoos) leading the "Girls Class" through 400m of walking lunge hell! As a birthday gift, Sarah wanted to do "Kelly" so . . .
Workout: "Kelly". . .
but instead of 30 reps box jumps and 30 reps of wall ball, we are going to do 33 reps of each because it is her birthday.
5 rounds for time:
Run 400 meters
33 box jump, 24 inch box
33 Wall ball shots, 20 pound ball (10' target men, 8' target women)
Post time (and birthday congratulations) to 'comments'.
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Article:
New study proves that pain is not a symptom of arthritis, pain is the cause of arthritis.
Pain is more than a symptom of osteoarthritis, it is an inherent and damaging part of the disease itself, according to a study published today in journal Arthritis and Rheumatism. More specifically, the study revealed that pain signals originating in arthritic joints, and the biochemical processing of those signals as they reach the spinal cord, worsen and expand arthritis. In addition, researchers found that nerve pathways carrying pain signals transfer inflammation from arthritic joints to the spine and back again, causing disease at both ends. . .
So as I see it, stay active and take your fish oil to prevent pain and inflammation in the first place. -jj
Post thoughts to comments (and no jokes about Sarah's age and arthritis).
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GYMNASTICS WORKSHOP THIS WEEKEND!
From Roger Harrell and Andres De la Rosa and CrossFit Marin:
The gymnastics seminar on Sunday September 21st was a lot of fun and we had a great time! We wanted everyone to experience a little of what it’s like to be in a real gymnastics program so it was a bit of a whirlwind, especially since we actually got in at least a little bit of all the events. This time the format will be a little bit different. . .
Click "Continue Reading Below for Details".
"First off, Roger will run a 1.5 hour trainer’s seminar from 3:30pm-5pm with Russell “The Gremlin” Bruel and myself as assistant coaches. The material covered will include teaching ring progressions, including skin-the cat and lever progressions as well as spotting forward rolls and press to shoulder stand on rings. On floor we will be covering handstand progressions and drills. The focus here is teaching how to teach these skills.
Subsequently, I will be running another gymnastics workshop/class from 5:30-8:30pm. The emphasis here is to actually be in an intense CrossFit adult gymnastics class and while rookies and noobs are welcome, we will try to progress past the basic movements into beginner and intermediate skills. This time we’re not going to try to hit every event, but rather get into more depth on three events for the course of the class. The events covered will be floor (with a focus on back tumbling and back handsprings), parallel bars (swings, handstands, back up rises and pirouettes, and intermediate skills if appropriate), and rings (basic swing, press shoulder stand/handstand, crosses, back up rises and shoot supports, aka birdie-ups if appropriate). One of my personal projects in CrossFit is to get CrossFiters doing shoot supports on rings. I am especially curious to see who is going to be the first female CrossFiter to get one. The prerequisites involve good swing technique, spacial awareness while rotating, a strong support on rings, and explosive abdominal strength. Jolie Gentry has been coming to our gymnastics classes on Mondays, so she might be the one to do it first, but I wouldn’t be surprised if somebody else comes to our seminars and beats her to it. If you want to see a video of what it is check out this link to Roger’s gymnastics resource site: http://www.drillsandskills.com/video/display?path=ria007.mpg. The gymnast in the video does a really nice one. It’s really NOT as hard as it looks. I got one on my first or second try, (it was a long time ago, I can’t remember precisely) and if I can do it, you certainly will be able to!
Lastly, we will have our open skill request session from 8:30-9pm. If there is enough interest, we might even stay later than that. Last seminar, Chris Stroud from One World and Jason Khalipa from CrossFit Santa Clara took advantage of the open skill request session to work on their back-flip technique. They got spotted through some pretty descent ones! What particular gymnastics skill do you want to nail down?
Here is the pricing schedule for this Session:
Trainer’s session 3:30-5pm: $60
Gymnastics workshop 5:30-8:30pm: $60
If you sign up for both: $100 > save $20!
The address is:
300 Piedmont Ave, suite 604
San Bruno, CA, 94066
We are planning on keeping the coach to student ratio at about 1:8; we only have 3 committed coaches currently, so that’s only 24 slots. There was a waiting list of people that wanted to come to the last seminar but weren’t able to because it filled up, but will be attending this one, so there is a chance that this one might fill up as well. Please let me know right away if you are coming. I do apologize about the extremely late notice. I got injured last week which negatively impacted my productivity and I failed to get this out. I hope to see you guys there, and if you have any questions feel free to call or e-mail me.
P.S.: It’s CrossFit Marin’s 2nd birthday, so if you’d like to hang out afterwards and stay for some pound cake, (40% butter Fat, 40% Protein, urr a little bit of sugar.) we’d love your company! My parents can bake some exquisite deserts!
-Andres De la Rosa
Co-Founder, CrossFitMarin
Phone #: 415.260.0043
www.CrossFitMarin.com
Amadraeus@CrossFitMarin.com"
Posted by Jeremy Jones at 8:55 PM | Comments (16)
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 14, 2008
080915 MONDAY
Stavros (Top) and Darren (Bottom) at the top of 'Cracked Crag' in the Desolation wilderness, doing a workout. . . at elevation 8500 ft.
Workout:
10, 8, 6, 4, 4, 4
Back Squat
Weighted Ring Dips
Alternate between each movement. Post loads to comments.
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Article from Jon Gilson at Again Faster:
. . .Score-motivated performance is not an unspeakable evil, but awareness of its potential to hurt long term development is a must. Unless there are medals, money, or everlasting glory at stake, it is wise to conduct every exercise with the ferocity of a midsummer hurricane. You might burn out today, but you won’t for long. . .
Read full article here: Managing your way to mediocrity
Post thoughts to comments.
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Don't forget that the Fight Gone Bad III Fundraiser is in less than 2 weeks!
I think some people are worried about competing (that they need to be "CrossFit Studs" to compete). There is no reason to be worried. The goal is to raise as much money as possible for Prostate cancer research and the Wounded Warrior Project. . . your FGB performance related to everyone one else has very little to do with that. Please sign up, recruit your friends and family to sponsor you, and get a great workout in for a great cause.
Remember, space is limited for competitors (not necessarily for spectators), so sign up right away.
Everyone else should donate to the gym or to your favorite athlete (or you can donate to the one who has the least amount of donations. . . I am sure they won't mind).
Diablo CrossFit Team Website (click here)
Posted by Jeremy Jones at 8:05 PM | Comments (11)
September 8, 2008
080909 TUESDAY "Rowing with the girls"
Abby Kalogirou (bottom) shows Paula and Christine good rower form.
Workout:
(for those of you who missed it)
"Rowing With The Girls"
Row 500m with "Fran"
21 Thrusters 95
21 Pull Ups
Rest 1 min
Row 500m with "Helen"
21 KB Swings (1.5p)
12 Pull Ups
Rest 1 min
Row 500m with "Nancy"
15 Overhead Squats 95
9 Pull ups
Post time to comments.
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Article:
Exercise blunts 'fat gene effect'
They found that while the expected link between the number of copies of FTO carried and increased body mass index could be seen in less active volunteers, that link was broken once in those who recorded high levels of activity - equivalent to three to four hours of moderately intensive activity.Dr Soren Snitker, who led the research, said: "Our results strongly suggest that the increased risk of obesity due to genetic susceptibility can be blunted through physical activity.
"Some of the genes shown to cause obesity in our modern environment may not have had this effect a few centuries ago when most people's lives were similar to that of present-day Amish farmers."
Post Thoughts to comments.
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GYMNASTICS WORKSHOP!
Many of you have commented that they would love to experience some extra gymnastics work. Now is your chance.
Andres "Tortuga" De La Rosa from Crossfit Marin is running a 'workshop' in our area. Read his comments for info:
I will be hosting/coaching a Gymnastics and Parkour Seminar on Sunday, September 21st from 5:30pm-8:30pm with an optional “skill request session” from 8:30pm-9pm at Gymtowne Gymnastics in San Bruno, California. The skill levels of gymnastics will range from complete and utter noobies, to intermediate athletes (a “noob” is considered a level or two below a “rookie” and has perhaps never done a roll in his/her life- so no excuses!). I will have several guest coaches in attendance, including CrossFit Marin’s Roger Harrell, the gymnastics writer for CrossFit, and Russell Bruel, our resident “Kinesthetic Freak”.Attendance will be limited to 32 athletes, as we wish to have a coach to student ratio equal to or better than 1:8. There will be three or four head coaches and a couple of junior coaches. Among the events covered will be floor (basic gymnastics positions, skills, and tumbling), pommel horse (mainly swinging elements and leg cuts), beam(basic jumps, mounts, & balance drills), bars and rings (swings, glide-kips, back-hip circles, strength moves), parallel bars (swings, walks, kips, etc), vault (run, hurdle, squat-ons, handsprings), and basic parkour (shoulder rolls, side/speed/Kong vaults).
Gymtowne Gymnastics features approximately 9,300sq ft of space and gymnastics equipment, including but not limited to a full size gymnastics floor, vault runway, 5 beams, 2 ring towers, 3 uneven bars, 2 High bars, 3 sets of parallel bars, and a couple of pommel horses. Attached are a few images from the first official CrossFit Gymnastics certification coached by Roger Harrell at Gymtowne in March 2008, illustrating some of the equipment available and skills to be covered.
Please email us if you are a regular and we might be able to broker a deal for a cheaper rate (the cost is $100 if you are not from an affiliate). Do it right away otherwise we may not be able to help you out. -jj
Posted by Jeremy Jones at 9:32 PM | Comments (8)
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 3, 2008
080904 THURSDAY "FGB III Details"
We had a great turnout for our Labor Day class. Results are posted on Monday's post. Nice work everyone.
Workout: "The Exercise" (inspired by Coach Dan John)
Hang Power Snatch, Overhead Squat
5,5,5,5,5
Work up to your 5 rep max
Post loads to comments.
Sage Burgener demonstrates some Power Snatches:
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Fight Gone Bad Fundraiser Details below. . .
Diablo CrossFit Team Website (click here)
Copied directly from the the Fight Gone Bad III website, you can find out rules, weights, scaling, how to get a shirt, and how to win our gym $2500 in equipment!
Also, here is the
Athletes for Cure Donation Printable PDF Form for people to use for their family and friends who don't know what the 'interweb' is.
Click "Continue Reading" below:
Fight Gone Bad III Fundraiser "Rules of Engagement"
* The CrossFit workout will be 'Fight Gone Bad'. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of 'rotate,' the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:
1. Wall-ball, 8 ft target (Reps)
2. Deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)
* To compete in the workout, all participants must complete each of the following:
1. Register with their local CrossFit Affiliate Center by Wednesday, September 24, 2008
2. Register with Athletes for a Cure at http://athletes.kintera.org/crossfit08 by Wednesday, September 24, 2008
3. Raise $150 or more in pledges by 5 pm PDT on Saturday, September 27, 2008
4. All donations counting toward the awards must be received by 5 pm PDT September 29, 2008.
* The four divisions are:
1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
4. Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box
Awards
* Any participant who raises $150 or more will receive an official event T-shirt.
* High Score Individual Awards: Highest score in each division (male and female)
o Top 3 national scorers in each division will receive a Custom Sterling Silver, Hand-Stamped Dog Tags set with the winner's name and facility on one tag and their score, location and FGB III on the other tag, with a sterling chain.
o Each facility must designate one male and one female as their potential high scorer in each division. These will be the participants in the scoring division.
o Facility owners of the winning high scorers will also receive Custom Sterling Silver, Hand-Stamped Dog Tags.
o To be eligible for the individual scoring award the facility must submit an uploaded YouTube video of the designated scorer's September 27th FGB no later than 7 days post event, and email the link to FGB3@athletesforacure.org. Winners will be judged by an anonymous panel of Crossfit judges. Any potential winner who fails to meet the Crossfit standards for FGB will be ineligible for awards.
* Highest Fundraising Facility Awards
o More than 25 participants: $2500 gift certificate to Bigger, Faster, Stronger
o 25 participants or LESS: $2500 gift certificate to Bigger, Faster, Stronger
o If a smaller club raises more funds than the larger highest fundraising facility, we will grant them the entire $5000!
o Any owner of a facility that raises more than $10,000 will also receive Custom Sterling Silver, Hand-Stamped Dog Tags.
* Last year’s highest fundraising facilities were:
o More than 25 Participants: Petranek Fitness- $35,872.69
o 25 Participants or Less: CrossFit Boston - $28,795.00
Posted by Jeremy Jones at 7:48 PM | Comments (6)
September 1, 2008
080902 TUESDAY "New Schedule"
Our new schedule starts Today! Please note:
-No more 'open gym' during classes (i.e. working out on your own). Either workout with the class, or come during 'Open Gym'.
-If you are more than 10 minutes late you might get bumped to the next class. See above about working out on your own because you are late.
-There is no more 'Fundamentals' or 'Elite' classes. Everyone who has completed the 'Newbie Quick Start' can go to any 'CrossFit Class'.
Workout: It is time to get ready for the Fundraiser on September 27th. Please sign up and get people donating right away!
"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. 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 your score to comments.
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Article:
Post thoughts to comments.
Posted by Jeremy Jones at 7:34 PM | Comments (11)
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 (17)
August 27, 2008
080828 THURSDAY
+++NO MUAY THAI THIS SATURDAY+++
+++MONDAY - LABOR DAY - Will have special "holiday" hours. . . stay tuned+++
Jimmy throwing some wall ball under the morning sun and The Shed sign.
Workout:
3 rounds for time:
40 Wall Ball (20lb ball, 10' target)
40 Sumo Deadlift high pull (95lbs, 65lbs)
200m run
Post time to comments.
Video: The sumo deadlift high pull (SDHP) in action -
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SATURDAY SEPTEMBER 27th FIGHT GONE BAD FUNDRAISER!!!
We plan on having another barbecue, as well as hosting the fundraiser so mark your calendars.
We are recommending that everyone wishing to participate get "sponsored" by their friends, family and co-workers. The 'average' donation rates will be $0.10 per point up to $1.00 per point. Hopefully we can get some forms made for you to recruit people.
Details Here.
Please leave a comment below if you wish to participate.
Posted by Jeremy Jones at 7:55 PM | Comments (16)
August 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 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)
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 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 10, 2008
080711 FRIDAY "Interval Elizabeth"
Diablo CrossFit sure had a lot of kids to cheer them on at the CrossFit Games (this isn't even all of them).
Workout: "Interval Elizabeth"
5 rounds for time:
1 minute squat cleans with 155lbs (men) 100lbs (women)
1 minute ring dips
1 minute rest
Post total reps to comments.
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Video:
The next class to come to The Shed?
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Article:
Being fat can lower your sperm count.
Simple biology fluke, or evolution at work? -jj
Post thoughts to comments.
Posted by Jeremy Jones at 9:05 PM | Comments (3)
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)
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 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 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 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)
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 19, 2008
080519 MONDAY
++++++ PLEASE SEE NEW CLASS SCHEDULE!! +++++++
Stavros says he didn't mind that Coach Glassman wasn't at his CF Certification this weekend. Nice T-shirt buddy. Thanks for representing.
CF Main Site Workout:
For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups
Post time to comments.
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Olympic Lifting Competion: Come see California's best Oly Lifters compete!
The NorCal Open is on Sunday, May 25th at Peninsula CrossFit: NorCal Open
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NEW CLASS SCHEDULE:
- No more MWF 8:00AM Class!
- DCF Girls' Class Begins Wed, May 21 at 10:00AM.
- More evening classes: 4, 6, & 7PM (ex, Fri.)!!
- Open Gym 4-7PM.
- Luca's Muay Thai has moved to 8:00PM on Tue & Thu.
Posted by Craig at 6:43 AM | Comments (11)
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)
March 29, 2008
080330 SUNDAY "Shootfighitng Seminar Coming Soon"
Bart Vale (the big guy with the awesome handlebar 'sash) is the head of the Shootfighting martial art (the original "Mixed Martial Art") as well as the International Shootfighting Association. He will be teaching a seminar for Shootfighting Saturday April 5th at the Fairfield Shootfighting/Kenpo studio at 1:00pm. I will be there (most likely getting my ass kicked by the large gent for the benefit of others). The class is designed for all skill levels and if you are interested in going (to learn or watch me squirm as payback) email me at jeremy@diablocrossfit.com
See the flyer here at the Martial Arts School website.
*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**
Workout:
Weighted Pull ups:
5, 4, 3, 3, 2, 2, 2, 1, 1, 1, 1
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Article:
This one comes from our buddy Jon Gilson at Again Faster
To A Greater World" by Jon Gilson, Again Faster
We're bringing personal responsibility back. You can't do what we do while shirking your load, depending on other people, or otherwise passing the buck. Your WOD time is yours and yours alone. You cannot turn in a fifty-minute "Fran" and then scold your classmates for the result. Blame is not cast in the gym.
Conversely, I can't count the number to times I've seen an athlete turn in an epic time and then thank everyone in the room for making it happen. Adulation is shared.
I view the gym as a microcosm of the moral world, one in which control of success and failure ultimately lies with the individual. There is no fatalism in the gym. Your maximum pull-up number is not preordained by some higher power. It is determined by speed, strength, coordination, accuracy, agility, and mental fortitude, all qualities that are within your domain and solely within your control. Others can give to the effort through correction, encouragement, and support, but they cannot make your chin clear the bar.
Link to continue reading: http://www.againfaster.com/articles/to-a-greater-world.html
Post thoughts to comments.
Posted by Jeremy Jones at 8:12 PM | Comments (2)
January 15, 2008
080116 WEDNESDAY
CrossFit Games METACON workout:
Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps
Post time to comments. (there is a 20 minute time cap)
Click here for a PDF of the results from the first annual "CrossFit Games"
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Article:
The US is in a "Baby Boomlet"
Is there a direct correlation to the increased births and the propagation of CrossFit? . . . (and does everyone else hate the word "boomlet" as much as I do?) -jj
Posted by Jeremy Jones at 6:36 PM | Comments (3)
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
December 3, 2007
071203 MONDAY
Our apologies to the morning classes today. Class was canceled today due to a police investigation occurring right outside the gym. From the Contra Costa Times:
Walnut Creek Police Find Man Riddled with Bullets (full article posted in the "continue reading" link below).
I am pretty sure that this had nothing to do with us. We haven't had any workouts using bullets or firearms in what. . . 5 or 6 weeks? -jj
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Workout:
"Gymless"
As many times as you can in 20 minutes:
10 push ups
15 squats
20 sit ups
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Article:
Staph (MRSA) is more deadly than AIDS, get the facts here
(and this is why we don't allow shoes on the grappling mats. -jj)
Walnut Creek police find bullet-riddled
By Robert Salonga
STAFF WRITER
Article Launched: 12/03/2007 07:06:53 AM PST
WALNUT CREEK - The discovery of a man slumped over the steering wheel of his car riddled with bullets early this morning is being investigated as the city's second homicide of the year, police said.
Around 5 a.m., Walnut Creek police got a 911 call reporting the sighting at Crokaerts Street, a commercial street that juts out of Central Road about a block north of the intersection of Ygnacio Valley Road and North Broadway, said Sgt. Shelly James.
The man found inside a black Acura was described by police as a white man in his 30s with multiple gunshot wounds. James said it was not immediately clear how long the man had been at the location or when he was shot.
The area surrounding the car has been closed off by police, and James said she expects the area will processed as a crime scene for several hours. The suspected homicide would be the city's second of the year and also its second in as many months.
On Oct. 2, police found Evelia Ayala, 25, of Walnut Creek and Aurelio Ruiz-Navarro, 25, of Concord, dead at an apartment in the 1500 block of Third Avenue, the victims of what police called an apparent murder-suicide. In that case, police believe Ruiz-Navarro shot ex-girlfriend Ayala and then shot himself following their breakup.
Prior to that, a homicide had not been recorded in Walnut Creek since 2005.
Police ask that anyone with information on this incident contact Detective Bruce Jower at 925-943-5844.
Reach Robert Salonga at 925-943-8013 or
Posted by Jeremy Jones at 8:52 AM | Comments (13)
November 19, 2007
071119 MONDAY
A group of attendees "Get Some!" with a WOD at our Open House on Sunday (More Pictures after the jump).
Workout:
4 rounds for time:
500m row
20 Wall Balls
20 Kettle Bell Swings
Post time to comments.
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Article:
Pilot Program helps boost senors' activity levels and quality of life
Post thoughts to comments.
Photos from the Open House
Just getting set up.
Brian tries for a 42" box jump again right after a rather spectacular attempt that resulted in a few minor injuries.
Group Photo of the DCF Trainers as well as Mike Minium from CrossFit Oakland (center with brown cap) and Dion from CrossFit Napa (kneeling and wearing white).
Brian and Rick starting the first round of the "This Is Just Stupid" workout (aka Willie G.).
Brian beginning to take his eventual stout lead (after which Craig followed with an even greater lead) and crushing Rick and Jorgy's team.
Posted by Jeremy Jones at 1:34 PM | Comments (4)
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 18, 2007
EVENT REMINDER!
The "PREPARE FOR GLORY" event is this weekend (Saturday at 6pm).
Please notify me if you plan on attending. You can bring cash or check to DCF on Friday morning to reserve your tickets (If you try and buy them at Six Flags, you will be forced to buy park admission: $50 plus fight admission: $15, $65 total!)
Reserve them now and pick them up early to pay only $45!
Posted by Jeremy Jones at 1:15 PM | Comments (0)
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
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)
November 20, 2006
061120 Monday
DIABLO CROSSFIT’S UNOFFICIAL TURKEY TROT
aka “Thanksgiving Day King of the Hill”
This ain’t your father’s turkey trot.
Date: Thu, Nov 23
Time: 6:30AM Meet & Greet 6:45 AM Warm-up 7:00 AM Start
Place: Lafayette, Hwy 24 & Pleasant Valley Road - Briones Park SE Parking Lot*
20 Burpees in the Parking Lot
2k Run to the Top
20 Dirtpees at the Top
2k Run Downhill
20 Burpees in the Parking Lot
Prizes for 1st to the top and 1st to finish!
RSVP via Email to craig@diablocrossfit.com (so we know how many to plan for).
Bring:
Trail Shoes (if you got ‘em)
Water
Wrist stopwatch
Note: This is not an “official” event. Participate at your own risk and fun. Let’s earn our meal today!
*Directions: Hwy 24 to Pleasant Valley Rd Exit. North on Pleasant Valley 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.
Posted by Craig at 2:02 PM | 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)
September 25, 2006
060925 Monday - Back From CF HQ Certification
++ Next Workout Is Wed Sep 27, 06015H @ Walnut Creek Fitness Center ++
Linda's Coming to Town
I'm beat. But, what a killer weekend! I just completed CrossFit Certification at CrossFit Santa Cruz! Read more below...
Here's the one sentence summary of my experience at CrossFit Certification Class: CrossFit is good people sharing good fitness with others.
Saturday was primarily spent learning the basics of the Squat, Deadlift and Shoulder Press - the foundation lifts of most CrossFit movements. From each of the basic movements we graduated to compound movements:
Squat > Front Squat > Overhead Squat
Deadlift > Sumo Deadlift High Pull > Clean
Shoulder Press > Push Press > Push Jerk
Of course for every movement, we spent plenty of time practicing - to the point of exhaustion. Mastery of the above takes time (3-5 years according to Coach), but acceptable form can be learned in a day with good coaching.
We finished the day with Fran: 21-15-9 Pullups and Push Jerk. I clocked a 6:05. Note to future attendees: REST before Cert Class. Diablo CrossFit held a Fran with Rings on Friday before my Cert! When they said we'd be doing Fran, I almost cried...well, not really, but I was a bit sad. It's fun to be competitive at the certification.
On Sunday we had more great lecture on the components of Fitness and Nutrition. The big takeaway for me: physical fitness at all levels in America is declining. Inactivity and diet are the big culprits, but more significantly, popular stationary weight and cardio machines world are creating athletes performing well below their potential and individuals unprepared for normal daily athletic tasks, like lifting a child into a car seat.
Sunday was a more technical day. After reviewing the basics, we delved into rings, handstands, kettleball swings, one arm dumbell snatches and rope climbs. The WOD came before lunch - I suspect our Coaches didn't want pukie to attend. WOD on Sunday: my first Fight Gone Bad.
I didn't want to go, because I slept poorly the night before and was very sore from two days of Fran. But when I saw the phenomenal output by my classmates in the first round, I knew I had to suck it up and deliver. When my turn came, I was genuinely nervous - butterflies and all. But those faded quickly as I pounded out 20+ calories on the Rower and gasped for air. I loved it. Fight Gone Bad is my new favorite, and I have lots of room to improve. 3 rounds, 1 minute each of: Rows, 20lb wall balls, 95lb sumo dead high pulls, 24in box jumps and 95lb push press. Rest 1 minute between rounds.
I turned in a 289, almost ready for the UFC, I'm told (yeah, right). But the record is somewhere around 435 - amazing. I'm looking forward to Jeremy's coaching on this one- I think he's a 365'r.
The coaches are amazingly fit. It was fun watching Rob turn in a 3:15 Fran, no breaks on the pullups and push jerks!! Nicole is a CrossFit specimin: beautiful, muscular, fit, athletic and self confident. She demo'd muscle ups like they were airsquats. She didn't even breath hard. Eva demo'd kipping pull-ups - someday, they'll feel that easy....well, maybe not.
If you're thinking of going - go! It's awesome. To improve the experience, learn the basics before you go: squat, deadlift, pushpress, pull-up and handstand pushup. And, most important, taper your workouts before the week-end so you're ready to perform.
Cheers,
Craig
Posted by Craig at 6:10 PM | Comments (0)
August 16, 2006
060819 Saturday PUBLIC WORKOUT!
Come get burned at Diablo CrossFit!
This Saturday Morning we will be running a group workout that is open to the public. To guaranty a spot, please contact us - If you would like to just stop by and see what we are all about, just show up!
Bring good workout shoes for grass, loose clothes, and water is usually a good idea.
Location:
Larkey Park
2771 Buena Vista Ave.
Walnut Creek, CA 94597
Time:
0830 hrs
Workout:
As many times as you can in 20 minutes, complete the circuit -
10 Push ups
15 squats
20 Sit ups with medicine ball
400m run
We look forward to seeing you Saturday.
Posted by Jeremy Jones at 2:59 PM | Comments (4)
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)
July 18, 2006
Tuesday 060718
Workout at our Pembroke location, 6pm, bring some shoes for O lifting. Contact us if you are looking to attend.
Posted by Jeremy Jones at 2:32 PM | Comments (0)
