May 12, 2010
Thursday - May 13, 2010
Shannon repping out overhead squats against some of the fittest women in CrossFit (and pretty much the world).
Workout:
Alternate between exercises, rest as much as needed between sets and go as heavy as possible.
Weighted Pull Up - 5, 5, 5, 5, 5
Weighted Ring Dip - 5, 5, 5, 5, 5
Record loads used for each round.
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes of:
100 m Farmer carry - bumper plate 45 lbs
15 Wall Balls (Advanced: 20lb/10ft, Intermediate: 14lb/10ft, Novice: 10lb/8ft)
Record total rounds.
Log your results online by clicking here.
Video: Indian Rope Gymnastics.
(No, we won't be doing any of these moves in class for a long time. -jj)
Article: Minor variations in one gene may be associated with endurance running.
Last chance to sign up for the running seminar this weekend!
12 - 4 on Saturday. Click here to register! (If you hate running, you won't want to miss this!)
Video of the team's Tire Flip / log carry workout posted to 'continue reading' below.
Video from the Affiliate Cup workout at the 2010 Southwest Regionals
To give a little background. . .
The Judge was calling us out on squat height mostly (fully opening the hips at the top). He was only watching the tall shirtless guy on the end.
For the log presses, the standard was "the log must touch all four athlete's shoulders for the rep to count" (no the shoulders did not have to touch at the same time). We were accomplishing this, but the ladies had to come up to meet the log due to the differences in height. If the judge happened to miss that fraction of a second, he was forced to call a "no rep".
We do not blame the judge(s) personally for the mis-communication that gave us trouble. CrossFit lauds being good at everything, and always using the same movements or workouts can lead to people practicing and training "for" an event. To prevent this, it is the nature of CF events to be the "unknown and unknowable" and there is a slight difficulty when this implemented in earnest.
For example, this particular workout was not announced until the night before, and on the video broadcast (the workout was not "posted" anywhere). Having the workouts posted a day or two early allows people to get clarifications. There was also an issue with the teams not being able to practice with the logs that they had to use for the actual competition. They were given smaller logs to warm up with, which isn't really that bad, but there was no way to talk to some judges about what constituted a "good" rep by their own standards.
The athletes were briefed minutes before the event as usual, but there was obviously different interpretations of what was expected (between the individual judges as well as between the athletes and the judges). Without being able to demonstrate the movements for the judge ahead of time, there was no way to get clarification before the clock started. In the middle of a 10 (or even 20) minute workout, any mis-communication will impact the final result.
In my opinion (which is admittedly more than a little biased), our team put out a 'qualifying' effort, even though we had our top man D-Roe and top woman Shannon competing in the singles. Most of the top 8 teams who qualified had people who competed in the CrossFit Games last year and/or had athletes who qualified at the Sectional level a couple months ago.
As frustrating as it is, I personally don't see it as a "loss", just bum luck and nobody's fault. The good news is that we get a 2 month head start training for next year, and we get to relax and enjoy the 2010 CrossFit Games as spectators! (which can be a good thing. . . just ask Darren).
-jj
Posted by Jeremy Jones at 8:28 PM | Comments (21)
April 12, 2010
Tuesday - Apr 13, 2010
I know we are all sad that "Mustache March" has ended. But I am sure that Ben, Nick and Darren are the most disappointed of all.
Workout: Front 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:
Article: Exercise helps teens overcome "obesity" gene.
Affiliate Team tryout workouts must be completed by the end of the week!
(the competition is less than a month away and we have to submit our roster!). Make sure all performances are submitted to us by Sunday evening.
Posted by Jeremy Jones at 6:58 PM | Comments (16)
January 7, 2010
Friday - Jan 8, 2010 "Fran"
Jasmine 9+ months pregnant. Just a few weeks (or less) left!
(I like to call this one "now you see the belly - now you don't!" Good luck Jaz, you are an inspiration to us all and we're all rooting for a fast and simple delivery! -jj)
Workout: "Fran"
21 - 15 - and 9 reps of
Thrusters (95lbs men, 65lbs women)
Pull ups
Record total time.
Log your results online by clicking here.
Video: "Weightlifting Fail" (Actually it is a deadlift, and it was successful -if not a little off form wise-, but watch what happens when the blood pressure effect sets in)
Article: Why You Should Step Up Your Workout - WSJ
". . . Dr. Williams' studies have shown that exceeding the federally recommended exercise guidelines can reduce the risk of stroke, heart attack, glaucoma, diabetes and other diseases by as much as 70% above the benefits of merely meeting the guidelines. "There is no gene or drug discovery that comes close" to the effects of more and more-vigorous exercise, says Dr. Williams, a staff scientist at the Lawrence Berkeley National Laboratory in Berkeley Calif. . ."
Click here for complete article.
At first I was excited to read about this 'heretic' challenging the Conventional Wisdom. Then I saw what he was prescribing. . . 40+ miles per week! Increase 1.4 weekly miles per year after middle age! Whoa. More is not necessarily better, but I will admit that his research does point to 'more' than the minimum is a step in the right direction. -jj
Post thoughts to comments.
Posted by Jeremy Jones at 7:14 PM | Comments (35)
July 22, 2009
090722 WEDNESDAY
Running with the medicine ball looks like a ball of fun for all involved.
Olympic Weightlifting Warm Up: Strict press 5 reps. Push press 5 reps. Push Jerk 5 reps. Split jerk 5 reps. Start with the PVC or empty bar. Use the same weight for all sets. Try again with more weight if you feel comfortable with the movement.
Workout:
10 rounds for time.
10 pull ups
10 ring dips
Scale this workout down by doing less reps and using a harder band than you'd normally use (i.e. use a smaller band and do 10 sets of 5). This is a MUCH better way to scale for pull ups and ring dips than using more assistance and doing all 100 repetitions. Also, if you can do 10 - 15 repetitions in a row (without the bands for example), don't even think about using a band for this workout.
Post time to comments.
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Article: Stressed out parents may up asthma risk
". . . As expected, children exposed to more air pollution had a higher risk of asthma, but this risk was further increased if their parents were stressed and described their lives as "unpredictable", "uncontrollable" or "overwhelming". . . "
Click here for complete article.
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Make sure you email jeremy@diablocrossfit.com if you would like to go to the Concept 2 Rowing seminar this weekend at DCF. Space is limited, so reserve your spot right away! Go to our "Upcoming Events" page for more details.
Posted by Jeremy Jones at 12:14 AM | Comments (21)
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)
April 7, 2009
090408 WEDNESDAY
Stretching before a workout, or new dance class?
Workout: Team 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.
(first posted on diablocrossfit November 22nd, 2008)
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Pizza vending machines?!
(I am distressed and yet vaguely hungry at the same time when I see this video -jj)
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Article:
20% of preschoolers are obese, study says
"A striking new study says almost 1 in 5 American 4-year-olds is obese, and the rate is alarmingly higher among American Indian children, with nearly a third of them obese.
Researchers were surprised to see differences by race at so early an age. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 10:08 PM | Comments (30)
March 24, 2009
090325 WEDNESDAY "Helen"
Holly's dog Odin visits Diablo CrossFit.
Workout: "Helen"
3 rounds for time.
400m run
21 Kettlebell swings (54lbs, 44lbs)
12 pull ups
Post time to comments.
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New Event: DCF Ladies' Night! (and no it doesn't involve any of the CrossFit 'Girls')
Saturday, March 28th all DCF women are invited to come out to San Fran for a night of dinner, dancing and figurative debauchery at the "Holy Cow".
8:00 pm at a Thai restaurant located across the street from the Holy Cow, then over to the 'Cow' for drinks and dancing. Post to comments if you plan on going, or contact Vickie by clicking here.
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Article:
Robb Wolf nails all the points at once regarding the "Red meat causes cancer" rubbish and "Fish oil fad hurts the environment" B.S. (as well as many others).
Click here for the complete awesome complete article.
(After reading these articles separately over the last few weeks, and seeing Robb's response. . .as always. . .Robb is SO my hero. -jj)
Posted by Jeremy Jones at 10:34 PM | Comments (53)
March 22, 2009
090323 MONDAY "We Mourn"
We mourn the loss of four Oakland Police officers. (Clockwise from top left): John Hege, Sgt. Daniel Sakai, Sgt. Ervin Romans and Sgt. Mark Dunakin.
Diablo CrossFit will be collecting donations for the families of the officers. We will also plan on having a fund raiser in the near future.
Workout:
Deadlift
3, 3, 3, 3, 3
Post loads to comments.
Bonus mini metcon to follow.
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Article:
Mice With Disabled Gene That Helps Turn Carbs Into Fat Stay Lean Despite Feasting On High-carb Diet
"Researchers at the University of California, Berkeley, have identified a gene that plays a critical regulatory role in the process of converting dietary carbohydrates to fat. In a new study, they disabled this gene in mice, which consequently had lower levels of body fat than their normal counterparts, despite being fed the equivalent of an all-you-can-eat pasta buffet. . . "
Click here for complete article.
(Or you could just eat less carbs and not have the side effects from turning the gene off or the carb consumption. -jj)
Post thoughts to comments.
Posted by Jeremy Jones at 6:36 PM | Comments (13)
