August 4, 2009
090804 TUESDAY
Fight Fit: Aftermath.
Olympic Weightlifting Warm up: Snatch High Pull (click here to watch a video of the movement performed by gentleman scholar Greg Everett at Catalyst Athletics). 2 sets of 10 reps. Use a lighter weight.
Workout: 6 rounds for time.
10 one armed dumbbell power snatches right (45lb men, 25lb women)
10 one armed dumbbell power snatches left (45lb men, 25lb women)
10 knees to elbows
200m run
Post time to comments.
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Article: "Millions of US Children have low Vitamin D"
"Seven out of ten U.S. children have low levels of vitamin D, raising their risk of bone and heart disease, according to a study of over 6,000 children by researchers at Albert Einstein College of Medicine of Yeshiva University. The striking findings suggest that vitamin D deficiency could place millions of children at risk for high blood pressure and other risk factors for heart disease. . . "
Click here for complete article.
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Track Run at DVC Wednesdays!
Jan Maynard is leading some running work at DVC Wednesdays at 6:30pm.
From Jan: "This week I am doing 1 mile 10K race pace, then 200 meter jog, then 8 X 400 fast with 200 walk/jog recovery." All DCFers welcome!
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Grass Fed Beef Order in the works!
Jan and Jen Maynard are setting up another large order of GrassFed Beef and organic chicken breasts. Please Click "continue reading" below for more details.
From Jan:
"Great deal on Grass fed beef and boneless skinless chicken breast.
Jennifer’s mother is hanging one of her pure grass fed steers for this season and is offering it at a great price when individuals buy a mixed box of meat. We buy a whole steer from her each year and buy chicken regularly and it is always great – she only raises a few steers each year and buys them young so is able to keep her prices low – she also works for the butcher so can get a lower price on butcher fees which are the highest expense. With prices of chicken and beef going up so quickly – we price checked and this is a great deal. Quantities are limited and based on first come first serve basis.
~20 pounds boneless skinless chicken breast - (1-2 breasts per cryo preserve bag)
~30 pounds pure grass fed beef mixed box (steaks, ground beef, roasts, asada, etc.)
~50 pound mixed box of chicken and beef can be purchased in 50 pound quantities for $4.00/lb ($200) per box
All meat is cryo vacuum preserved so it can last in a freezer for >2yrs with maximum freshness.
Jan and Jennifer Maynard will be collecting money for orders which is due by Friday Aug 7th.
Please contact Jan Maynard @jenjanjayden@sbcglobal.net if you are interested or have any questions.
All meat is prepared by certified USDA butchers in a USDA facility ensuring all regulations are followed for good manufacturing processes and the highest quality standards.
Meat will be delivered to Diablo CrossFit Thursday Aug 13th ~7:30pm. Each order recipient will need to pick up their beef between 7:30 and 8:30 or arrange with Jeremy to have it stored at CrossFit."
Posted by Jeremy Jones at 12:15 AM | Comments (42)
June 12, 2009
090613 SATURDAY
+++This week is "CrossFit.com Week"! We will be following the CrossFit.com website workouts for at least 7 days. You will be able to compare your performances from CrossFitters around the world on the CrossFit comments section as well as on Beyond the Whiteboard+++
DJ and Luca after DJ's last Kickboxing win.
Don't forget about our Muay Thai classes Mondays and Thursdays at 6:30pm and Saturdays at 9am!
Workout From CrossFit.com:
Walking lunge 100 ft. (Yes, more lunges)
21 Pull-ups (and yes, more pull ups)
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments. Then compare your results to CrossFit.com or Beyond the Whiteboard">Beyond the Whiteboard.
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Article:
Vitamin D levels linked to effective fat loss.
". . .On average, subjects had vitamin D levels that many experts would consider to be in the insufficient range, according to Sibley. However, the authors found that baseline, or pre-diet, vitamin D levels predicted weight loss in a linear relationship. For every increase of 1 ng/mL in level of 25-hydroxycholecalciferol—the precursor form of vitamin D and a commonly used indicator of vitamin D status—subjects ended up losing almost a half pound (0.196 kg) more on their calorie-restricted diet. For each 1-ng/mL increase in the active or "hormonal" form of vitamin D (1,25-dihydroxycholecalciferol), subjects lost nearly one-quarter pound (0.107 kg) more.
Additionally, higher baseline vitamin D levels (both the precursor and active forms) predicted greater loss of abdominal fat. . ."
Click here for complete article.
Posted by Jeremy Jones at 10:43 PM | Comments (10)
May 21, 2009
090522 FRIDAY "Randy"
+++Limited hours for Memorial day! 11am - 2pm for Open gym only (no official classes)+++
Mike P rocks out some muscle ups (why miles has that look on his face, I don't know).
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) - www.crossfit.com
75 power snatches (video can be downloaded here)
Rx'ed weight is 75lbs, but a weight should be used that will allow proper form even into the higher rep ranges.
Post time to comments.
(and don't forget to compare your results with other CFers at "Beyond the Whiteboard")
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Article:
Vitamin D key to healthy brain
". . .They suggested it might trigger an increase in protective hormonal activity in the brain. However, the only data to back this up so far comes from animal studies.
There is also some evidence that vitamin D can dampen down an over-active immune system.
Alternatively, it may boost levels of antioxidants that in effect detoxify the brain. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:24 PM | Comments (29)
May 11, 2009
090512 TUESDAY "Happy Birthday Mountain!"
Happy Birthday Mountain!
Workout:
For time.
33 clean and jerks (or "overhead anyhow") 95 lbs men / 65lbs women, less for beginners
33 muscle ups -bar or rings- (sub 99 chest to bar pull ups and 99 ring dips, divided however you want), beginners should do only 50 reps of each
33 clean and jerks (or "overhead anyhow") same as above
(For the record, Mountain wants those who can to do it with 135lbs instead of 95).
Post time to comments.
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Article:
Research says that older people need more sun (vitamin D).
". . .Researchers at the University of Warwick have shown vitamin D deficiency is significantly associated with metabolic syndrome, a combination of medical and metabolic disorders that increase the risk of developing cardiovascular disease and diabetes. . . "
Click here for complete article.
Post thoughts to comments.
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Shannon and Bryan Stornetta are leaving the 'nest' to move to Colorado!
They are having a going away party Saturday Night. Details can be found here.
Post to comments if you plan on attending, and you can sign up in the link above.
Posted by Jeremy Jones at 9:56 PM | Comments (36)
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 17, 2009
090418 SATURDAY "Kelly"
Russ loves Wall Ball (don't we all?).
Workout: "Kelly"
5 rounds for time.
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball (10' target for men, 8' target for women)]
Beginners should perform "Half Kelly" (run 200, 15 box jumps, 15 wall balls, 5 rounds).
Post time to comments.
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Article:
". . . Although a higher SPF sunscreen, if used properly, should allow you to stay in the sun that much longer without burning, it isn't clear if high SPF sunscreens block any more than 97 percent of burning rays. "Block" is a misleading term because no product you can see through will block 100 percent of the sun from your skin. The American Academy of Dermatology recommends using at least a 15 SPF, reapplied every two hours, after swimming or sweating. . ."
Click here for complete article.
Posted by Jeremy Jones at 9:34 PM | Comments (9)
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)
February 26, 2009
080226 THURSDAY "Josh"
+++ Muay Thai canceled this Saturday for Dustin's Fight+++
See our very own Dustin Stephens Fight in a kickboxing "Smoker" this Saturday. See below for details.
Workout: "Josh"
For time -
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Post time to comments.
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The fights are at Guila Hawaiian Kajukenbo:
4389 Hillcrest Ave. Antioch, CA. 94531
(at Wildhorse Rd. by 7eleven)
The fights should start around 10am, but we don't know exactly when Dustin will fight.
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Article: From the "Life Spotlight"
Get your vitamin D checked (why and how).
". . .So it’s glaringly obvious that vitamin D has a huge impact on health. Given that, it’s important to know what your vitamin D status is. Enter D-Action - “A Consortium of Scientists, Institutions and Individuals Committed to Solving the Worldwide Vitamin D Deficiency Epidemic”. Basically, you sign up, they send you a vitamin D test kit, and you send it back to get your reading. It’s part of a 5-year long study and is cheap. . . "
Click here for complete article.
Posted by Jeremy Jones at 12:41 AM | Comments (14)
February 3, 2009
090204 WEDNESDAY "Angie"
Judy gets caught leaving another 'sweat angel' on the floor of DCF after a hard workout.
Workout: "Angie"
For time.
100 pull ups
100 push ups
100 sit ups
100 squats
All 100 reps of each movement must be completed before moving onto the next exercise.
Post time to comments.
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Article(s): Vitamin D getting some good press (so be sure to get some sun when you can! -jj)
Sun during pregnancy builds stronger, larger bones for babies
Vitamin D tied to muscle power in adolescent girls.
Post thoughts to comments.
Posted by Jeremy Jones at 8:51 PM | Comments (24)
