August 11, 2010
Thursday - Aug 12, 2010
Drills and skills. Gordy, Bernadette and Matt practicing their lateral bridge crawling technique before the workout.
Workout: Snatch
1 - 1 - 1 - 1 - 1 - 1 - 1
People new to the Snatch should work primarily the "Power" Snatch, and stay lighter, and do additional reps.
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
Ring dips (Advanced: 10reps, Intermediate: 5, Novice: 5 with a band)
Wall ball (Advanced: 20 reps, 10ft/20lb, Intermediate: 15 reps 10ft/14lb, Novice: 10 reps 14lb/8ft)
Log your results online by clicking here.
Family Night, August 28th at Chevy's!
Saturday the 28th at 6pm
$15 per adult, $5 per child.
ALL YOU CAN EAT
(but since DCFers tend to drink like fish, you'll have to purchase your own 'adult' beverages)!
Sign up and pay by clicking here!
Article: It looks like we have been eating meat for at least 800,000 longer than previously thought!
(Technically this pre-dates "Paleolithic" times. 'Paleo' is started when we started using tools! -jj)
Posted by Jeremy Jones at 8:46 PM | Comments (21)
August 9, 2010
Tuesday - Aug 10, 2010 - Movement and Mobility seminar is this weekend!
Nancy executes a beautiful 'knees to elbow' rep.
Skill Practice Warm Up: Overhead barbell walking - Take a barbell in the snatch grip, get it overhead and walk around the gym. Empty bar is fine, add some weight if you are feeling frisky. The more turning and changing directions, the better.
Workout:
4 rounds for time.
15 hang power snatches (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
30 double unders (Intermediate: counting attempts, Novice: 15 attempts per round)
Log your results online by clicking here.
Article: Social stress linked to inflammation in the body
There is only a few spots left!
Nagging shoulder? Low back pain? Wonky knee? Foot pain? . . . There is no reason to live with injuries like these!
Kelly Starrett's "Movement and Mobility" seminar is this Saturday and there are only a few spots left! Come in and get worked on, get your questions answered, and get some tools that will keep your body working better than before. Click here to sign up!
Posted by Jeremy Jones at 3:48 PM | Comments (19)
April 18, 2010
Monday - Apr 20, 2010 "Can you completely change your life in 6 weeks?"
Can you completely change your life in a month and a half? Ask Chris D, the winner of the 6 week Primal Nutrition Challenge on the Men's side. Also congratulations to the two other Men's finalists, Alan S and Eduardo!
Workout: Power Cleans
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout: "NorCal Sectionals WOD A"
In 6 minutes:
800m run
Perform as many overhead squats as possible. (advanced: 115lbs, intermediate: 75lbs, novice: 45lbs)
Log your results online by clicking here.
Sectional Redux Results!
Congratulations to Megan and Paul from CrossFit Pleasanton!
Click 'continue reading' below for complete details.
Sectional Redux Results:
Points are determined as a percentage of the best performance. The best performance = 100.
Congratulations to our winning Overall Woman, Megan Southern and our Overall Man, her husband, Paul Southern. I've learned that they are known as the "Sandbaggers" at CrossFit Pleasanton.
(please ignore the 'Brothers Rosten' in the background).
Detailed Results: Click
WOMEN
Wod A (Affiliate, Reps, Points)
1. Brady, Megan / DCF / 21 / 100.00
2. Jackson, Laci / DCF / 18 / 85.71
3. Southern, Megan / CF Pleasanton / 16 / 76.19
4. Howard, Yvonne / DCF / 7 / 33.33
Wod B (Affiliate, Reps, Points)
1. Howard, Yvonne /DCF / 117 / 100.00
2. Southern, Megan / CF Pleasanton /104 / 88.89
3. Jackson, Laci / DCF / 78 / 66.67
4. Brady, Megan / DCF / DNF (injury)
Wod C1 (Weight / Points)
1. Jackson, Laci / 150 / 100
2. Howard, Yvonne / 120 / 80
3. Southern, Megan / 115 / 76.67
Wod C2 (Time / Points)
1. Howard, Yvonne / 20:08 / 100
2. Southern, Megan / 21:15 / 94.5
3. Jackson, Laci / 26:30 / 69.4
WOMEN OVERALL
1. Southern, Megan, CF Pleasanton 336.25
2. Jackson, Laci, DCF 321.78
3. Howard, Yvonne, DCF 313.33
4. Brady, Megan, DCF 100
MEN
Wod A
1. Southern, Paul, CF Pleasanton / 51 / 100
2. Iban, Anthony, DCF / 22 / 43.14
3. Rivera, Daniel, LamorindaCF / 20 / 39.22
4. Rosten, Jared, DCF / 17 / 33.33
5. Hill, Tim, CF San Ramon / 16 / 31.37
6. Swaaley, Scott, DCF / 5 / 9.80
Wod B (Reps, Points)
1. Southern, Paul 147 / 100.00
2. Iban, Anthony 125 / 85.03
3. Rosten, Jared 109 / 73.15
4. Hill, Tim 109 / 74.15
5. Swaaley, Scott 98 / 66.67
6. Rivera, Daniel 82 / 55.78
Wod C1 (Weight / Points)
1. Southern, Paul 265 / 100
2. Swaaley, Scott 195 / 75.58
3 Hill, Tim 175 / 66.04
4. Rivera, Daniel 155 / 58.49
Wod C2 (Time / Points)
1. Hill, Tim 17::04 / 100
2. Southern, Paul 20:26 / 84.5
3. Swaaley, Scott 21:44 / 71.1
4. Rivera, Daniel 32:17 / 17.5
OVERALL MEN
1. Southern, Paul, CF Pleasanton 384.50
2. Hill, Tim, CF San Ramon 271.56
3. Swaaley, Scott, DCF 221.16
4. Rivera, Daniel, Lamorinda CF 170.99
5. Iban, Anthony, DCF 128.17
6. Rosten, Jared, DCF 106.49
Posted by Jeremy Jones at 3:19 PM | Comments (15)
March 13, 2010
Sunday - Mar 14, 2010 "Predator and Prey"
Meg (+ 1) doing some box step ups.
Workout: "Predator and Prey"
Pick a partner (it does not have to be of similar skill).
Race each other for a 400m run. Record the times, then find the difference in seconds. After two minutes rest, the partner who 'lost' the first race gets to run the 400 again with the difference in time as a head start (i.e. if they lost by 15 seconds, they get a 15 second head start). 2 minutes after the second race, repeat the exercise with a 200m run. 2 minutes after the 200m runs, repeat with a 100m run.
Record times for each run (2 x 400s, 2 x 200s, 2 x 100s), as well as what your rest periods were (if you were the 'prey' each round, your rest will be 2 minutes. The predator's time will increase past 2 minutes on the second round each time he/she wins). (if you don't have a partner, just run the intervals by your lonesome self trying to beat your time on the first run, with 2 minutes rest each round, and record the times).
Log your results online by clicking here.
Article: It won't be zombies or robots that will take over the world. . . it will be Uber Trout.
"A 10-year effort by a University of Rhode Island scientist to develop transgenic rainbow trout with enhanced muscle growth has yielded fish with what have been described as six-pack abs and muscular shoulders that could provide a boost to the commercial aquaculture industry. . ."
(Thanks to Mike E. for this dire warning! -jj)
Posted by Jeremy Jones at 6:45 PM | Comments (13)
February 3, 2010
Thursday - Feb 4, 2010 "Helen"
Liz S rocking great full extension on her Kettlebell swings.
Workout: "Helen"
400m run*
21 Kettlebell swings (advanced: 53lbs, intermediate: 35lbs, novice: 26lbs)
12 pull ups
3 rounds for time.
*for a different challenge (and if it is raining and you don't want to run outside) you can try 400m rows instead of runs. Be ready for an even greater grip workout.
Log your results online by clicking here.
Article: How To Make Huaraches (sandals for near barefoot running)
Click here for complete article.
(Thanks to Mike E. for the article, you must have feet of steel and a heart of gold. -jj)
Open gym this Saturday!
From this Saturday forward, we will have open gym every Saturday from 12 noon until 4pm (when the 3pm class ends).
That means we'll be open from 10am all the way until 4pm! See you Saturday!
Posted by Jeremy Jones at 8:56 PM | Comments (15)
December 31, 2009
Friday - Jan 1, 2010 "Happy New Year!"
+++Open today from 10:00 AM - 3:00 PM!+++
Matt Frediani lost 85lbs at Diablo CrossFit last year. . . What will you be saying at the end of 2010?
"On Jan 10, 2009..I walked in at 288lbs, waist size was a 48 inch and I was wearing up to a 3XL tee shirt. I talked to Jeremy for about a half hour and decided to join on the spot. . .I just got on the scale as I was putting on my work uniform and I’m now at 203lbs. My waist is now at 36 inches."
Click here to read Matt's full testimonial.
Olympic Weight Lifting Warm Up: with a light to moderate load, 3 hang power snatches and 3 snatch balances. 5 rounds. Go up in weight if you feel comfortable.
Workout: Max Effort / Benchmark Testing Day
Max effort 400m run
Max effort 500m row
Max push ups in a minute
Max sit ups in a minute (abmat, feet anchored)
Tabata Squats
Max consecutive pull ups
Max weight from the floor to overhead
Max double unders
Max height box jump
Use a partner to count reps and keep time. DO NOT TRY AND DO ALL IN ONE DAY. Try to complete at least 3 - 4 within the hour.
If you would like to do a Metcon instead (Workout of the Day) - Refer to your trainer. We'll take good care of you.
Log your results online by clicking here.
(You can find all of the above 'maximum effort' tests using Beyond the Whiteboard's search feature)
Check out DCF on KTVU Channel 2 Today!!
Click to Play (and watch BigD climb)!
Most likely, the largest segment will air on the earlier show (5AM - 9AM), but smaller segments will most likely be run throughout the day!
We are open today from 10AM - 3PM - Classes at 10, 11 & 2:00!
"6am Matt’s" 1 year DCF testimonial…
Sorry if it’s a bit long but here are my stats for my 1 year anniversary at Diablo CrossFit!
I came to the “New Shed” on Jan 10th 2009 with a referral from my pal Ben Crew.
I walked in at 288lbs, waist size was a 48 inch and I was wearing up to a 3XL tee shirt. I talked to Jeremy for about a half hour and decided to join on the spot. I was very fit and athletic in high school and college but let my self go by doing all the things you shouldn’t do as you get older.
My first training session (The "Diablo CrossFit Newbie) was with Luca. It took me almost 12 minutes to complete the workout (most people finish in 8 - 10). I could not run a full 1/4 mile, nor could I do a single pull up. After I finished I remember being out of it driving home. When I got home I passed out on my bed with out even changing out of my sweaty gym gear. I slept for almost 3 hours and when I woke up I felt destroyed. I had a good feeling about DCF and the results I could get if I focused on the work ahead. From this point on I decided to go with what ever My DCF peeps told me (JJ & Jimmy G). All I had to do was to check my ego at the door and put in the same amount of work that everybody else was doing.
The workouts were all hard even, when I used the biggest rubber band for assisted pull ups.
I was a big giant sweaty mess and that’s the truth.
March ….(Paleo Workshop) with JJ , D-roe & Stav
I was about 2 months into the classes and went to the workshop and listened to these 3 guys talk about their diets and how they performed when they were on point with the paleo diet.
I asked questions and took notes and decided I was going to do Paleo to help with my quest for good health. I started the day after the workshop and have never looked back.
To be totally honest I can count how many times I have cheated on my diet since the start.
My 2010 Stats…
I just got on the scale as I was putting on my work uniform and I’m now at 203lbs
My waist is now at 36 inches, and my T-shirt size is in between a Lrg & Xl
My max pull ups is at 26 , Fight Gone Bad score is 317 and climbing. I have made some incredible new friends and family. I plan on never letting myself go again. I am starting to get my goals together for 2010 and they will be big goals for me. This story is just beginning !!
Posted by Jeremy Jones at 5:01 PM | Comments (24)
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)
October 22, 2009
091022 Friday
Diablo CrossFit welcomes Gabrielle Jolie Gomez to the world (Congratulations Moises and Cody)!
Workout:
For Time:
50 Wall Balls 20 lbs men, 14 lbs women (still 10' target though)
50 Pull-ups
35 Wall Balls 20 lbs men, 14 lbs women (still 10' target though)
35 Pull-ups
20 Wall Balls 20 lbs men, 14 lbs women (still 10' target though)
20 Pull-ups
Record total time.
Scaled Version:
30 Wall Balls (use 14lb or 10lb or less, but to to 10' target)
30 Pull-ups
20 Wall Balls
20 Pull-ups
10 Wall Balls
10 Pull-ups
Record total time.
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UFC Fights Saturday Night
UFC Fights to be held at gym Saturday night!
Fights start at 6pm. Bring your own food and beverages to share (Paleo preferred, but not required).
A little background: Anthony Johnson (an accomplished UFC fighter) walked into the Diablo CrossFit gym back in late June/early July at approximately 225lbs. Under Jimmy's (and Cung Le's) tutelage, he has prepared for his fight with Yoshida in the 170lb weight class. Yes you read that correctly, 55lbs . . .
Although not the "main event" Anthony "Rumble" Johnson's bout has been predicted to be one of the most exciting fights of the evening (from USA Today):
"Anthony Johnson vs. Yoshiyuki Yoshida. UFC 104's best bet for action lies with these two fighters. Yoshida has won 10 of his last 11 fights, and none were decisions. Seven of Johnson's nine career bouts ended without going to the scorecards.
Johnson's accuracy, power and unusual reach (listed as 78 inches when he fought Luigi Fioravanti in February) for a welterweight give him an advantage over most 170-pounders on the feet. Yoshida isn't the most refined striker, and Josh Koscheck was able to exploit that weakness with a crushing knockout blow on Yoshida last December.
But the Japanese fighter will pose a threat if he can work his way inside Johnson's long arms, because Yoshida has adapted his judo well for MMA. His hip-toss-gator-roll-anaconda-choke finish of the Man Formerly Known as Jon Koppenhaver at UFC 84 last year was a thing of beauty. Against Brandon Wolff at UFC 98 in May, Yoshida needed just 85 seconds to force a tapout (twice, actually; the referee didn't see the first tap) with a guillotine choke."
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Article (heard about this from Andy Petranek's CrossFit LA): Modern man is a 'Wimp' by historical examples.
"Many prehistoric Australian aboriginals could have outrun world 100 and 200 metres record holder Usain Bolt in modern conditions.
Some Tutsi men in Rwanda exceeded the current world high jump record of 2.45 meters during initiation ceremonies in which they had to jump at least their own height to progress to manhood.
Any Neanderthal woman could have beaten former bodybuilder and current California governor Arnold Schwarzenegger in an arm wrestle.
These and other eye-catching claims are detailed in a book by Australian anthropologist Peter McAllister entitled "Manthropology" and provocatively sub-titled "The Science of the Inadequate Modern Male." . . ."
Click here for complete article.
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Masters Event Saturday
Don't miss the "Masters Event" at CrossFit Sweatshop this Saturday! Cheer on our DCFers as they compete for glory, honor, and BRAGGING RIGHTS! (then come to DCF for the UCF fights afterward!)
Thanks in advance to Nabil for putting on such a great event!
Posted by Jeremy Jones at 4:14 PM | Comments (27)
August 23, 2009
090824 Monday
+++Muay Thai Canceled Tonight!+++
DCF: Forging Elite Cheeto Consumption.
Workout: Back Squats
5, 5, 5, 5, 5
Post loads used.
Mini Metcon:
As many rounds as possible in 10 minutes:
Row 250m
15 ring push ups
15 back extensions
L sit 15 cumulative seconds
Post number of rounds completed.
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Article: Why Sleep? Snoozing May Be Strategy To Increase Efficiency, Minimize Risk.
"According to the journal Science, the function of sleep is one of the 125 greatest unsolved mysteries in science. Theories range from brain "maintenance" — including memory consolidation and pruning — to reversing damage from oxidative stress suffered while awake, to promoting longevity. None of these theories are well established, and many are mutually exclusive. . .
In humans, the brain constitutes, on average, just 2 percent of total body weight but consumes 20 percent of the energy used during quiet waking, so these savings have considerable adaptive significance. Besides conserving energy, sleep invokes survival benefits for humans too — "for example," said Siegel, "a reduced risk of injury, reduced resource consumption and, from an evolutionary standpoint, reduced risk of detection by predators." . . "
Click here for complete article.
Posted by Jeremy Jones at 8:46 PM | Comments (38)
August 13, 2009
090814 FRIDAY
Shelby Tancredi (age 9?) Robert and Carrie's daughter rowed 4000meters for a $1 one night at the gym while her parents worked out. She rowed for almost 30 minutes while her parents were in class. She wanted to do something, so Craig put her on the rower thinking she'd last a minute or two - (Like Craig!) He gave her a couple pointers and she was off, with awesome form. Mark walked over 15 minutes later and she was at 2000m - so he offered her a $1 to get to 4000m. She ended up with blisters on her heels because she had no socks. She also didn't want to stop at 4k.
The Tancredi's moved here from Sacramento - they lived in a tough neighborhood and Shelby stayed indoors all the time. Her weight ballooned to over 100 pounds and was considered obese by her doctor. They moved to WC and she started going outdoors - losing 20lbs in 3 months. She probably lost 5 more during that row!
Workout: As many rounds as possible in 20 minutes:
25 Wall ball (men 20lb/10ft, women 14lb/10 ft)
25m Weighted lunges (men 25lbs in each hand, women 15lbs in each hand) Use Dumbbells or bumper plates.
Row 250m
Rest 1 minute
Post number of rounds completed (if you get to the end of the row by the end of the time, count it as a full round).
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Video from Jon Gilson at Again Faster: Wall Balls
Wall Ball Shots from Patrick Cummings on Vimeo.
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Article: Fatty foods affect memory and exercise
". . . Then half the rats were switched to high-fat rat chow (comprised of 55 percent fat), while the remaining rats stayed on their regular chow (which had 7.5 percent fat). After four days, the rats eating the fatty chow began to falter on the maze test — all of them did worse than when they were on their regular chow. On average, the rats on the fatty diet found only five treats before making a mistake. The rats who stayed with their regular food continued the same high level of performance on the maze, finding six or more treats before making a mistake.
Half of the rats had also been trained to run on a treadmill. After only a few days on the high-fat diet, the rats performed 30 percent worse on the treadmill. After five days of testing, the treadmill performance of the rats eating fatty foods had declined by half. . ."
Click here for complete article.
The problem with headlines and studies like this is that people jump to conclusions! Here is some of the fine print. . . The information on the rat food:
"Low-fat rat chow (a standard formula for lab rats)
7.5% fat, 17.5% protein, 75% carb
The fatty acid composition was 19% saturated fatty acids, 18% monounsaturated fatty acids, 62% polyunsaturated fatty acids, and 6% omega-3.
The high-fat rat chow
55% fat, 29% protein, 16% carb
The fatty acid composition was 27% saturated fatty acid, 48% monounsaturated fatty acid and 25% polyunsaturated fatty acid."
Zero omega-3s and not even close to enough carbohydrates to support endurance efforts (the only efforts they tested). This is less "high fat diet" and more "complete crap diet". This also doesn't take into account the human body's ability to shift to a "fat burning" mode versus a carbohydrate based energy system.
Bottom line, we know that in order to excel in health and fitness you must eat copious amounts of fat (the healthier the better) while still eating enough carbohydrates and protein. The performance numbers don't lie (no matter how the rats feel). -jj
Posted by Jeremy Jones at 5:12 PM | Comments (19)
June 24, 2009
090625 THURSDAY "Happy Birthday Donna!"
Everyone wish Donna a Happy Birthday (Donna cleaning at the Catalyst Athletics Olympic Weightlifting Seminar)
Workout:
For time:
50 Sit-ups,
50 Double-unders,
50 Sit-ups,
Walking Lunge, 50 steps,
50 Sit-ups,
50 Burpees,
50 Sit-ups.
Post time to comments.
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Article:
". . .Early settlements in the Fertile Crescent between 9,000 and 10,000 years ago, during the Neolithic period, created a completely new environment for any wild animals that were sufficiently flexible and inquisitive (or scared and hungry) to exploit it. The house mouse, Mus musculus domesticus, was one such creature. Archaeologists have found remains of this rodent, which originated in the Indian subcontinent, among the first human stores of wild grain from Israel, which date to around 10,000 years ago. The house mice could not compete well with the local wild mice outside, but by moving into people’s homes and silos, they thrived. . ."
Click here for complete article.
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Donna is also a "Diablo CrossFit Mentor" - Someone who has gone ahead to become CrossFit Level One Certified. You find out all the different DCF mentors and more about what it means to be a 'Mentor' on our Trainer Page.
Posted by Jeremy Jones at 11:37 PM | Comments (35)
June 18, 2009
090619 FRIDAY
15 people doing "Cindy". No problem.
Workout:
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps (full ROM shoulders to hands on Parallettes)
Bench press 135 pounds, 10 reps (sub incline push ups on Parallettes)
Push press 95/65 pounds, 15 reps
Dips 20 reps
Post number of rounds completed to comments.
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Article: From Mark's Daily Apple.
Yet another Primal Primer: Animal Fats
"Animal fats have recently been implicated as the cause of heart disease, obesity and, in a roundabout convoluted stretch of logic, global warming. If you let health officials tell it, they’re pure evil. Reviled, shunned, and lambasted by the general public (thanks to less-then-sterling endorsements by health officials), animal fats have really gotten a bad rap.
It wasn’t always this way.
No, for hundreds of thousands of years, animal fats played a huge role in the human diet – whether it was Grok going straight for the fatty organs and tossing the lean muscle meat to the dogs, Prometheus making a meager sacrifice to the gods more appealing by draping it in swathes of fat, or Mom cooking with real butter instead of margarine. But you already knew that. I don’t have to sell you guys on the beauty of animal fat . . ."
Click here for complete article.
Posted by Jeremy Jones at 7:29 PM | Comments (20)
June 16, 2009
090617 WEDNESDAY
Some of DCF's "She Devils" went to Catalyst Athletics for their Olympic lifting seminar last weekend.
Workout:
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Bonus mini metcon to follow.
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Article:
'Shortcuts' Of The Mind Lead To Miscalculations Of Weight And Caloric Intake, Study Finds
". . . When estimating calories, study participants assumed portion sizes were culturally typical and guessed no caloric differences between small and large portions. . .
. . ."We have evolved in a very different environment," Geier said. "It used to be that food was scarce, and you ate what was available because you didn't know where your next meal would come from. That is not the case anymore. Although we have yet to prove this, we believe that the ecology of eating in the current food environment has become an example of the atypical situations demonstrated in this new article, which may be an explanation for why almost 70 percent of American adults are either overweight or obese. This represents a cognitive explanation for why America is gaining so much weight. The eating environment has morphed into an atypical scenario where our usually helpful mental mechanisms betray us."
Click here for complete article.
Posted by Jeremy Jones at 11:17 PM | Comments (16)
June 10, 2009
090611 THURSDAY "Rowing Repeats" and "Broke Caveman Shopping List"
Some of Vallejo and Concord's Finest get to know each other. . .
Workout:
4 rounds
500m row
Rest 2 minutes (approximately if there is a large class and not enough rowers).
Post row time to comments.
Try to either A) pace all the rowing efforts so that the times are as close together as possible. or B) Set a PR on the first round, then just try not to throw up for the next 3 rounds.
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CrossFit Games Accommodations Confusion!
Apparently, there are two "Motel 6"s near the games site. If you use a map program to look up which one is closer you might get an incorrect result.
The closer of the two Motel 6s is in
GILROY
not Watsonville. They still have some single bed rooms available if anyone is interested in switching over.Here is the info:
6110 Monterey Rd., Gilroy, California
Front desk 408-842-6061 Fax 408-842-6020
Special Code - CrossFit
Special Rates: $53.99 Thursday - $71.99 Friday & Saturday does not include Breakfast
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Diablo CrossFit Nutrition Article: "What to buy at Costco?" aka "Part 1 of the 'Broke Caveman' series"
One of the inherent flaws in shopping for “Paleo” or “Primal” foods is that the act of going to the grocery store itself is not “Paleo”. Where Grok the caveman usually had to search long and hard to get food (and not to mention, any food he did get was “good” food), the super markets and ‘Mega’ markets we have today create the exact opposite problem; buying the right foods in a sea of junk.
Places like “Trader Joe’s” (definitely a favorite around here), and “Whole Foods” (aka ‘Whole Paycheck’) can make it much easier to find the right foods, their locations and pricing can life tough if you are trying eat like a caveman. . . on a caveman’s income. . .
(Continued from above)
Costco has become one place where I can get large quantities of primal foods at a cost that wouldn’t make Grok take out a second mortgage on his cave, or sell one of his ‘groklings’. But like any modern market, a little caution must be used before you end up spending hundreds of dollars on food that will go bad before you can eat it, and maybe even an inflatable slide/waterpark.
First thing, make a list before you go. Don’t depend on memory, you’ll get distracted, and you’ll buy things you don’t need, and forget the things you do.
Eat a meal or snack before you go. You won’t be able to resist all the freebies if you are hungry, not to mention your food choices will be skewed.
Now here is a receipt you can use as a basic list of stuff you should look to buy at Costco. I’ll explain everything below
Eggs – ESSENTIAL! You can’t go wrong with 5 dozen eggs. That’s 60 blocks of protein for the Zone people out there. $0.10 a block is not bad at all.
Salmon – 6 cans of ‘Wild Alaskan’ salmon. Good stuff. I like it better than tuna. You can eat it right out of the can. About 40g of – omega 3 laden - protein per can, 240g of protein total.
Mixed Nuts – These do not have peanuts, but a lot of other good nuts. They are salted (I buy un-salted when they have them). I usually ‘cut’ these by adding lots of raw almonds, and cashews that are unsalted.
Apple chips – Ingredients = Organic Apples, Organic cinnamon . . . 30 apples in a bag! These things are awesome and cheap, but be careful with them. To many carbs per mouthful, and they are quite addictive.
Almond Crunch – Similar to above, very tasty. Also very easy to overdue. I use these as a desert, and sometimes with almond milk as a ‘cereal’ substitute. Throw some small fruit (berries) on top and you will have a bowl of crunchy heaven. The “MARBLU” below the almond crunch is something very similar with the berries already added. This is new, so I am not sure how it will turn out.
Broccoli – ESSENTIAL! Bag of broccoli florets. Don’t buy heads of broccoli unless you have a lot of time, and you can get it extra cheap. The bags are soooo much easier to work with.
Spinach – ESSENTIAL! I bought two boxes because this stuff is so good. Not to mention it cooks down to nothing.
Yogurt - I use this as a dessert, as a sub for sour cream, to make Tzatziki. . . I bought two of these because I am going to make a huge batch of Tzatziki.
Tillamoos cheese – Cheese isn’t paleo. . . but it is one of my “Fu-Q” foods. It is great as a fast snack that adds protein and fat to a meal.
Smoked Salmon – More “Wild Alaskan” salmon. This has preservatives, and is fairly pricey for what you get (I think this is only 14oz). But it is fast and easy. It will also last more than a week as ‘ready to go’ food.
Asparagus – Not something I buy every time because it can go bad quickly, but still a great easy dish to make.
Cucumbers – Also something that can go bad quickly, but is very versatile as a salad addition or just for snacking.
“BNSL” is Boneless Skinless Chicken Breasts – ESSENTIAL! Easy to cook, easy to prepare. These usually come in 4 or 6 breast packages. I generally stick them right in the freezer when I get home unless I plan on cooking them that day or the next.
Extra Virgin Olive Oil – my primary cooking oil
Raspberries – Great with the yogurt or “almond cereal” mentioned above (Jax loves these). Make sure you get ones that haven’t already started to turn south.
Not bad for $150. I can also tell you that this food will fill your fridge. So make sure that you have a lot of space in the refrigerator part of your fridge (there will be a limited impact on the freezer).
Important Info:
I am buying for myself, my wife, and our 13 month old son, so that should give you an idea of volume for the price. This amount of food will usually get us through about 2 weeks, sometimes with some ‘supplementation’ from Safeway or other market (usually just milk for our son Jax, and sweet potatoes).
Some other “Regulars” that didn’t make the list are: Ground beef logs, apples, raw almonds, Fish Oil and a few others. These items might take the bill right up to $200.
One thing you will notice is the lack of foods that can be stored outside of the refrigerator. Remember that “good foods go bad”. Anything that can be stored for a long period of time without refrigeration is suspect. Unfortunately this means that you will have to make more trips to the store to buy food, just accept it.
Another thing you will notice is that all but two items are under $12, even though most of them are "certified organic".
I hope that this helps everyone make better choices while doing their own “hunting and gathering” in the treacherous land of boxed carbs, sugar laden booby-traps, and low fat concoctions that can all stick “healthy” on the label.
Post questions below.
Also, post any items that I might have missed, or even better, post your own shopping list!
-jj
(and for the record, I buy all my booze at BevMo).
Posted by Jeremy Jones at 7:22 PM | Comments (35)
June 3, 2009
090603 WEDNESDAY
Jesse will be leaving us eventually, he just got his Navy Commission! Congratulations Jesse!
Workout:
5 rounds for time.
10 Deadlifts (225 men, 185 women, or whatever weight can be lifted safely).
Run 400m
Post time to comments.
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Article:
Nutrition and health of agriculturists vs hunter gatherers.
". . .The anthropological record of early man clearly shows health took a nosedive when populations made the switch from hunting and gathering to agriculture. It takes a physical anthropologist about two seconds to look at a skeleton unearthed from an archeological site to tell if the owner of that skeleton was a hunter-gatherer or an agriculturist.
Unlike the Egyptian mummy data, there is usually no soft tissue material left when remains of early man are found. But the skeletal remains of hunter-gatherers show them to be much healthier than agriculturalists. Hunter-gatherers had better bones, had no signs of iron-deficiency anemia, no signs of infection, few (if any) dental cavities, fewer signs of arthritis and were in general larger and more robust than their agriculture-following contemporaries. . ."
Click here for complete article.
Posted by Jeremy Jones at 12:31 AM | Comments (39)
May 22, 2009
090523 SATURDAY
+++7am class on Monday Morning! Then open gym and barbecue from 11am - 2pm+++
New Diablo CrossFit shorts based upon MMA fighter shorts from Soldier Fight Gear (flexible, breathable, full drawstring, and more). Sub 2 minute "Grace" and Stav's calves not included.
Workout 10am - DCF qualifier A:
For time. 6 rounds:
5 reps Squat clean thruster (135men / 85women) or or squat clean and Jerk
200 Meter Sprint
(squat cleans must be utilized for the WOD to be "Rx'ed" - no power cleans then front squats)
Workout 3pm - DCF qualifier B -
Max rounds in 3 minutes of:
3 Deadlift (245lb men / 175lb women)
6 Ring Dips (small band assist for women)
9 Wall Ball (20/10 men, 14/8 women)
Rest 1 minute.
Repeat for a total of 5 cycles. Record total rounds completed for all 5 cycles. Start where you left off each round when counting (don't keep starting on DLs).
Post results to comments.
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Article from the Life Spotlight:
"The real truth about "healthy" grains"
". . . Many plants use lectins as a defense against hungry animals. Thus, an animal that is not adapted to the lectins in the plant it’s eating may suffer damage or death. … Grains and legumes (beans, soy, peas, peanuts) are rich in some particularly nasty lectins. Especially wheat. Some can degrade the intestinal lining. Some have the ability to pass through the intestinal lining and show up in the bloodstream. Once in the bloodstream, they may bind all sorts of carbohydrate-containing proteins in the body, including the insulin receptor. They could theoretically bind the leptin receptor, which also contains carbohydrate (= it’s glycosylated), potentially desensitizing it. This remains to be tested, and to my knowledge is pure speculation at this point. What is not so speculative is that once you’re leptin-resistant, you become obese and insulin resistant, and at that point you are intolerant to any type of carbohydrate. . . "
Click here for complete article.
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Don't forget to come to our Open house and Barbecue on Monday (Memorial Day). We will be having open gym, food, and beer from 11am - 2pm. Please stop by and say Hi! Click her for details.
Posted by Jeremy Jones at 8:14 PM | Comments (15)
April 23, 2009
090423 THURSDAY
Who wouldn't enjoy a morning with your friends, a medicine ball, and a course to run around?
Workout:
SoCal Regional Qualifier No 3.
For Time:
2k Row
Followed by six rounds of:
20 Box Jumps (24"/20")
10 Wall Balls (20lb/14lb - BOTH TO 10 FT TARGET if possible ladies)
If you are not sure if you can complete the above workout in less than 30 minutes (or if you are new), complete the 1/2 Qualifier (1k row, 10 box jumps, 5 wall ball)
Post time to comments. (and you know the drill, you can look up your 'virtual/theoretical' placement here for men and here for women).
And before people start looking into it too far, in my experience your 'theoretical' time at your home gym is probably anywhere from 5 - 15% faster than what it would be in competition (due to the lack of stress, stringent judging, etc).
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Article:
Witnessing Violence Affects Kids Health
"School-aged children who witness violence in urban communities show symptoms of post-traumatic stress. They also suffer physiological effects with a disruption to their normal cortisol production pattern during the day, which may have long-term negative effects on their health. . ."
Click here for complete article.
(I wonder how much television and video game violence affects kids health as well. -jj)
Post thoughts to comments.
Posted by Jeremy Jones at 3:34 AM | Comments (19)
April 21, 2009
090422 WEDNESDAY
Diablo CrossFit gets a new freezer (and the bullies at the gym try to stuff Darren in it).
Workout:
SoCal Regional Qualifier No. 2
3 Rounds for time of:
450m Run (run the wide loop on the way out and on the way in to add the extra distance)
30 Overhead Squats x 95#men, 65# women, or less in order to do the squat with proper depth
Post time to comments (and where you would have placed by clicking here for men's rankings and here for women's rankings).
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Article from "Mark's Daily Apple"
Did Humans evolve to be long distance runners?
". . .Most anthropologists would agree we didn’t evolve to swim. We learned how to make our way through water without drowning and we do it pretty effectively for a land mammal. That doesn’t make it natural or adaptive. Similarly, I say we learned to run marathons when we had the luxury of unlimited carbohydrates. That doesn’t make it adaptive or natural. . ."
Click here for complete article.
Post thoughts to comments.
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Videos:
Found these on CrossFit One World today (I couldn't find them on Monday when we did jerks).
Posted by Jeremy Jones at 3:51 PM | Comments (30)
