August 29, 2010
Monday - Aug 30, 2010 - Fun in the Park
Some of the people partying it up at the Lululemon workout last weekend.
Skill Practice Warm Up: Rope climbs and variations.
Workout: Power Cleans (from the floor)
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 (8 sets of 2).
Metabolic Conditioning Workout: Death by 10m 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.
If you finish before round 10, complete as many burpees as possible before 10 minutes is up.
Log your results online by clicking here.
Article: "Killing time or killing your brain?
Make sure you check out the Ebook "Lift for Hope" and support underfunded strength athletes!
Posted by Jeremy Jones at 7:58 PM | Comments (16)
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)
June 29, 2010
Wednesday - June 30, 2010
Laci trying for the Challenge of the Month. Today is the last day!
This month we will give an honorable mention to the people who had the longest handstands, but the real winners will be the people WITH THE MOST IMPROVED SCORE! If you made an official attempt, you can make another one and whoever has improved the most will win the Challenge of the Month!
Skill practice warm up: Handstand progressions and handstand holds for time.
Workout:"Disagreement Gone Bad"
1 minute at each station, count reps. 3 rounds total.
Row (count Calories)
Box Jump (Advanced: 20", Intermediate: 20", Novice: 12")
Medicine Ball Squat Clean (Advanced: 20lb, Intermediate: 14lb, Novice: 10lb)
Push Press (men: 45lbs, women: 33)
Record total reps (cal for row) and add them all up for a grand total score.
Log your results online by clicking here.
Article: Impulsive and weak willed. . . or just too much dopamine?
"Primal Nutrition Challenge" Participants Sign up Here!
Posted by Jeremy Jones at 8:27 AM | Comments (16)
May 13, 2010
Friday - May 14, 2010
D-Roe laughs at the tire flip competition during the 2010 CrossFit South West Regionals.
Workout:
4 rounds for time of:
20 Toes-to-Bars (Intermediate: hanging leg raise to parallel to floor, Novice: hanging knee raise)
500 m Row
2 min Rest
Record total time (not including final 2 min rest). Write fastest 500m and slowest 500 in the comments.
Log your results online by clicking here.
Video: Next up in our 'crazy/cool stuff that we need to learn a little of' video series - "Pole Dancing"
Article from CNN: When parent's good intentions disparage obese children
Thanks to Big Dave for the article, his intentions are always good and he never disparages kids. -jj
(It is my opinion that if a young child has an obesity issue, it is the parent's fault. They are either providing a poor example, an unhealthy environment (physically with bad food or emotionally), aren't addressing a medical issue, or even all three! Blaming the child is and causing emotional issues in addition to the health issues is tantamount to child abuse in my book. -jj)
Posted by Jeremy Jones at 6:10 PM | Comments (24)
April 26, 2010
Tuesday - Apr 27, 2010
The power snatch is technically any time you catch the weight overhead with the thighs above parallel.
Skill practice warm up: Inversion under the rings. "Skin the cat" if you are ready.
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 on CrossFit.com
75 power snatches (Advanced: 75lbs, Intermediate: 53lbs, Novice: 45lbs)
Log your results online by clicking here.
Bodyfat testing is this weekend! Check out the events page for details
Regular laughter has similar hormonal benefits as regular exercise (including appetite control).
Posted by Jeremy Jones at 6:47 PM | Comments (29)
March 22, 2010
Tuesday - March 23, 2010
+++ Gym Closed this Weekend! +++
Hurry up Edward - Don't let Sarah S. lap you!
Workout:
As many rounds as possible in 20 minutes
20 virtual shovels reps* (Advanced: use empty bar plus 45lbs on one side, Intermediate: use empty bar plus 25lbs on one side, Novice: use 33lb bar with 10lb on one side).
400m run
*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.
(compare this workout to the one were we start on the runs).
Log your results online by clicking here.
Article: Kissing lowers cortisol (the stress hormone) and boosts your immune system.
Click here for complete article.
Posted by Jeremy Jones at 5:50 PM | Comments (19)
March 2, 2010
Wednesday - Mar 3, 2010
The iCrossFit phone application has been officially released!
Our very own Brian "Brhabdo" Pandji and his pals have developed a cool app for the iphone and itouch for all CrossFitters to use. It turns your device into great workout companion with timers, round counters, benchmark workout lists, demonstration slides for the exercises, workout logs, and more!
Right now it is available for a limited time at $0.99. Click here to go to open itunes and go to the download page.
Workout: Front Squat
5 - 5 - 5 - 5 - 5
Metabolic Conditioning Workout: How many 'Newbies' in 9 minutes?
As many rounds as possible in 9 minutes:
400m run
10 pull ups
20 push ups
30 sit ups
40 squats
Record total number of "Newbies" as well as the fraction of the last one completed.
Log your results online by clicking here.
Article: Stress hormone cortisol linked to depression and obesity in teen girls.
". . . This is the first time cortisol reactivity has been identified as a mediator between depressed mood and obesity in girls," said Elizabeth J. Susman, the Jean Phillips Shibley professor of biobehavioral health at Penn State. "We really haven't seen this connection in kids before, but it tells us that there are biological risk factors that are similar for obesity and depression. . . "
Click here for complete article.
Video: Now that our Primal Nutrition Challenge is in full swing, I figured I'd re-post this video. This the author of the book "Good Calories, Bad Calories" doing a talk at UC Berkeley. There are 10 parts, watch them all. He makes a lot of great points regarding calories, nutrition, our ancestors, etc.
Posted by Jeremy Jones at 7:00 PM | Comments (3)
January 26, 2010
Wednesday - Jan 27, 2010 "Grace"
Diablo CrossFit welcomes Ashlyn Ruth Kalogirou to the family!
Workout: "Grace"
30 Clean and Jerks (135lb men, 95lb women)
(really 'overhead anyhow', just get it from the ground to full overhead lockout anyway you want).
Log your results online by clicking here.
Getting good sleep:
Performance, and especially weight loss progression, can be slowed and even halted if you aren't getting good sleep. When doing workouts such as ours (even just in general), the traditional 8 hours is what most (as in 95% of people) need. But we really mean 8 HOURS. Many people think they can get by with less, but all they are doing is "getting by" - not thriving and making good progress. Below are a couple more gadgets/ideas to help you master the art of "Elite Resting".
Monitor your sleep rhythms:
Click on this article from Life Hacker about an iphone app that will help you monitor your sleep patterns. You basically put the phone in your bed with you and it monitors your movements. (I don't know how it works for couples, but maybe there is a setting for two people).
Pitch black environment:
Sleeping in a "pitch black" environment is also very important, especially if you have shift work, etc. Our ancestors slept when it got dark. Candles and firewood were hard enough to generate, wasting them doesn't make much sense. Sleeping in was hard when the sun came out at 5 in the morning and they didn't exactly have 'blackout curtains'.
Eliminate all artificial light (cell phone charging, digital clocks, I won't even mention the TV/Cable box lights. . . ), as well as any light infiltrating through the window. Here is an article talking about blackout curtains you can install yourself behind regular curtains.
If you have decent curtains but they do not close far enough, you can always use paper clamp style clips (look bad but work) or magnets (more subtle) to get the drapes to do what you want.
Supplemental Aids:
A couple of good supplements that can help you get a better nights sleep is melatonin (I prefer the 'sub-lingual drops'). Another is magnesium. Ancient Minerals is a great brand, Natural Calm is also good.
If you want to be an All Star in the gym, and in life, you have to also be an All Star in bed. . .er. . .when sleeping. . . .you have to be a good sleeper. Man that came out wrong. -jj
Posted by Jeremy Jones at 7:47 PM | Comments (30)
December 28, 2009
Tuesday - Dec 29, 2009
Derek almost gets 245lbs up for his split jerk (almost because he brought his front foot back before his back foot. . . then lost the weight out in front).
Workout: "Helen"
3 rounds for time.
400m run
21 kettlebell swings (men: 53lbs, women: 35lbs)
12 pull ups
Record total time.
Compare to "Upside Down Helen" as well as your regular "Helen Times".
Log your results online by clicking here.
Found this awesome parody on Mark's Daily Apple.
Article: Researchers find reasons why some people continue to eat even after they are full.
" . . . For this study, the researchers conducted two standard behavioral tests. In the first, they evaluated whether mice that were fully sated preferred a room where they had previously found high-fat food over one that had only offered regular bland chow. They found that when mice in this situation were administered ghrelin, they strongly preferred the room that had been paired with the high-fat diet. Mice without ghrelin showed no preference.
"We think the ghrelin prompted the mice to pursue the high-fat chow because they remembered how much they enjoyed it," Dr. Perello said. "It didn't matter that the room was now empty; they still associated it with something pleasurable.". . ."
Click here for complete article.
Posted by Jeremy Jones at 6:48 PM | Comments (24)
December 20, 2009
Monday - Dec 21, 2009
Don't forget to put on your "Deadlift Face" when doing deadlifts (Raymond's is legit).
Workout: Deadlift
3 - 3 - 3 - 3 - 3
Record loads used each round.
Surprise Metabolic conditioning workout to follow.
Article: Disordered eating may affect 10 - 15% of women.
". . ."About 13.7 percent of women interviewed for this study reported binge eating one to five days or one to seven times per month," she says, noting 2.5 percent of women reported forcing themselves to vomit, use laxatives, or use diuretics to maintain their weight or shape. . ."
Click here for complete article.
Holiday Schedule!
THURS., 12/24 (Christmas Eve) - Closing at 3pm (2pm class will be the last class of the day). Elements "D" will be at 1pm.
FRI., 12/25 (Christmas Day) - Closed
THURS., 12/31 (New Years Eve) - Closing at 3pm, Elements "D" will be at 1pm.
FRI., 1/1/10 (New Year's Day) - Open 10am to 3pm (classes as usual during open hours; feel free to come in and try for your year end goals!)
All other days will be 'business as usual'!
Holiday Gift Ideas!
Desperate for a gift? Or tired of your friends and family making excuses for not trying Diablo CrossFit?
Buy them an "Elements Package" for $40! That's right folks, you can give the gift of health, longevity, fitness, and looking hot by purchasing these holiday packages containing the first 4 visits to the gym online and giving them out as gifts!
You'll have to start an "account" with their name on it, then buy it yourself. We'll take care of the rest!
Click here, and select "CrossFit Group Classes" then "Holiday Elements Package" and you'll be ready to go!
We also have Mark Sisson's book "The Primal Blueprint" at the gym for only $26.00! (That is less than if you could find it at Barnes and Noble).
So don't fret if you haven't finished shopping, we've got you covered.
Posted by Jeremy Jones at 7:18 PM | Comments (21)
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 17, 2009
Wednesday - Nov 18, 2009 - "Happy Birthday Ronnie Lo!"
Laci = Strong
Workout: (Happy Birthday Ronnie Lo!)
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.
Video: From Sunday's workout (I love the line at the end. -jj).
Article: Depression as deadly as smoking
" . . . Utilizing a unique link between a survey of over 60,000 people and a comprehensive mortality database, the researchers found that over the four years following the survey, the mortality risk was increased to a similar extent in people who were depressed as in people who were smokers. . ."
Click here for entire article.
The "iCrossFit" App for iPhones and iPod Touch
Special Sneak Preview for Diablo CrossFitters only!
Come in this Saturday to get the first version of the new iphone app we have been working on. Brian P (aka "Brhabdo") and the team will be on hand Saturday at 11am to upload a free trial version to DCFers, before it is even released to the public!
Tons of workouts in the database, photo slide shows demonstrating exercises, timers, round counters, and much, much more! Come check it out this Saturday!
Anyone interested in having a movie night after class on this Friday night (showtime around 8:30pm, kids okay)? Post to comments We have both "Every Second Counts" or "Food Inc." available for showing. . . we could even watch "Pumping Iron" if everyone asks nicely (I don't want to wear out my copy unless people are going to appreciate it. -jj)
Posted by Jeremy Jones at 3:18 PM | Comments (45)
October 30, 2009
091031 Saturday
DCF Professional Vehicle Movers (aka: Sarah's 10AM Class). THANK YOU!! Click comments for more action pics.
Workout: For time.
Run 800m
21 ring dips
Run 400m
15 ring dips
Run 200
9 ring dips
Record time.
First, back (1). Then, forward (2). Up the street (3), and up that damn driveway (4)!
To its final resting place. And, all that time the truck was parked in front of DCF, I never really noticed the creepy guy in the bee costume. What the hell is up with that?
Posted by Jeremy Jones at 7:59 PM | Comments (14)
October 29, 2009
091030 Friday
+++ Oly Class Canceled On Saturday, Oct 31 +++
Clara makes the 32" box. . . And as you can tell by the picture, that box is pretty close to 2/3rds her height.
Workout:
6 rounds for time of:
5 Weighted Pull-up 45 lbs (25lb women)
5 Shoulder Press 95 lbs (65lb women)
200m Run
Record total time.
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Looking for a decent ice cream substitute?
Try this: Coconut milk Ice Cream (dairy, soy and gluten free). It tastes phenomenal and they got the texture of dairy ice cream as well! I found it at Whole Foods. It isn't cheap ($5 a pint), but I think it might be worth it.
Anybody have good homemade ice cream substitutes or recipes for coconut milk ice cream?
Post them comments.
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Tomorrow is the last day you can try out for the October "Challenge of the Month" Farmer Carries! If you haven't tried at all yet, give it a go! If you have, try again and see what you can get!
Posted by Jeremy Jones at 8:30 PM | Comments (17)
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)
August 12, 2009
090812 WEDNESDAY "400m Repeats"
The class goes over the hang power snatch.
Olympic Weightlifting Warm Up: 30 medicine ball squat cleans. Thighs must go below parallel. Use a few sets and rest as much as you want. Advanced athletes can use a bar and go heavier.
Workout: 4 rounds.
Run 400m
Rest 2 minutes
Record times for each round.
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Video: ESPN's "Outside the Lines: Carry On"
The story of two best friends and their power to overcome the "challenges" of their lives to excel in sport and in life. Warning - this video is a tear jerker.
Click here to watch the video.
I just have to ask - what's your excuse for not training or missing your last workout? -jj
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Article: Optimism Appears To Lower Women's Risk Of Death, Heart Disease
". . .Race also appears to modify the relationship between optimism and death, with a stronger association seen in African-American women as compared to white women. Among African-American women, optimists (vs. pessimists) had a 33 percent lower risk of death across eight years of follow-up. Among white women, optimists (vs. pessimists) had a 13 percent lower risk of death. Researchers also found that optimists (as compared to pessimists) were more likely to be younger (especially in blacks); live in the Western United States; report higher education and income; be employed and have health insurance; and attend religious services at least once a week.
Optimists were less likely to have diabetes, high blood pressure, high cholesterol or depressive symptoms, smoke, be sedentary or have a high body mass index. However, the relationship between optimism and heart disease and death persisted even after considering all of these factors. . ."
Click here for complete article.
Posted by Jeremy Jones at 12:34 AM | Comments (35)
August 9, 2009
090810 MONDAY "Happy Birthday Vickie!"
They aren't kickball champions, but they can make a mean human pyramid.
Workout: Back Squats
3, 3, 3, 3, 3
Post loads to comments.
Bonus Mini Metcon: (in honor of Vickie's 47th birthday)
4 rounds of
1 rope climb
7 box jumps (24" box)
17 double unders
Post time to comments.
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Video: Here is a Latvian named Konstantinovs squatting 727lbs "raw" (without aid of a 'suit' that assists in squatting).
Coincidentally, he "totals" (squat + bench press + deadlifts) 2,217 lbs. Just for reference here he is doing 55 consecutive pull ups:
.
Did I mention he weighs 308 lbs?
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Article: People get happier as they age.
"Most people get happier as they grow older, studies on people aged up to their mid-90s suggest.
Despite worries about ill health, income, changes in social status and bereavements, later life tends to be a golden age, according to psychologists.
They found older adults generally make the best of the time they have left and have learned to avoid situations that make them feel sad or stressed. . ."
Click here for complete article.
My question is. . . Is it that people that live until their 90's have become 'happier' or is it that people have to learn to be 'happy' if they want to live until their 90's? -jj
Post thoughts to comments.
Posted by Jeremy Jones at 10:02 PM | Comments (43)
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)
July 20, 2009
090721 Tuesday
Sarah's shirt "Big Snatch" - "But I'm Still a Lady"
Olympic Weightlifting Warm Up: Power Snatch + Overhead Squat 15 reps (complete 1 power snatch to get the weight overhead, then perform one overhead squat. Set the weight down and start again). Use a light to moderate weight. Take your time.
Workout: 6 rounds.
Run 200m
Rest 1 minute
Post times to comments. (Compare to 400m repeat times. . . Check your 400m repeat times and try and maintain the same or better pace for these efforts -the 200s should take half the time as the 400s- There is less total distance here, but there is also less rest after each effort. Sprint hard, and try and maintain consistent numbers for each effort.)
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Article: The Fitness Spotlight gives a great article on goal setting.
"One of the biggest problems I see with people and their workouts is that they don’t actually have a tangible goal. They want to workout X number of times per week for Y number of minutes. But what does that mean? Does that mean walking on a treadmill? Or doing an hour of various weightlifting exercises (and which ones at what intensity)? Cardio-kickboxing? Beating on a punching bag? Running 15 miles?
Or they have goals like running a half-marathon in under 2 hours or squatting their bodyweight. But they have no plan to get there. Their efforts are haphazard and completely random. Unfortunately, without a set of goals and a plan to reach those goals, you never know where you’re going to end up. You’ll likely float from one thing to the next, never making any major progress because you never planned.
It’s time to set some goals and create a plan to reach them. . ."
Click here for complete article.
Posted by Jeremy Jones at 9:03 PM | Comments (32)
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)
April 29, 2009
090430 THURSDAY "Cindy"
+++DCF CLOSED THIS WEEKEND FOR NORCAL QUALIFIERS - Everyone should head down to Aromas and Cheer on your fellow DCFers!+++
We had quite a good turnout for out "Introduction to Elite Nutrition" Seminar. You can expect more seminars like this in the future.
Workout: "Cindy"
As many rounds as possible in 20 minutes:
5 pull ups
10 push ups
15 squats
Post number of rounds completed to comments.
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Article:
Depression linked to abdominal obesity (visceral fat).
". . .The researchers found a strong correlation between depression and visceral fat, particularly among overweight and obese women. The results were the same even when the analysis adjusted for other variables that might explain the accumulation of visceral fat, such as the level of physical activity. The study found no association between depressive symptoms and subcutaneous fat. The findings were the same for both black and white women.
Powell speculated that depression triggers the accumulation of visceral fat by means of certain chemical changes in the body – like the production of cortisol and inflammatory compounds – but said that more research is needed to pinpoint the exact mechanism."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:45 PM | Comments (12)
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)
February 28, 2009
090301 SUNDAY
A family that rows together, grows together (The Zuckermans).
Workout:
As many rounds as possible in 20 minutes.
30 Box Jumps (24" box)
20 GHD sit ups (or sub abmat sit ups)
100' Farmer Carries (53lb kbs)
Post number of rounds plus fractions of rounds to comments.
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A great observation by Boz of CrossFit San Francisco.
Consider this from Malcom Gladwell's research:
". . .a German team of psychologists published a similar study. They had a group of subjects look at cartoons, either while holding a pen between their lips--an action that made it impossible to contract either of the two major smiling muscles, the risorius and the zygomatic major-- or while holding a pen clenched between their teeth, which had the opposite effect and forced them to smile. The people with the pen between their teeth found the cartoons much funnier. Emotion doesn't just go from the inside out. It goes from the outside in. What's more, neither the subjects "assuming the position" nor the people with pens in their teeth knew they were making expressions of emotion. In the facial-feedback system, an expression you do not even know that you have can create an emotion you did not choose to feel. . ."
So next time you are facing a tough workout either alone or with a group. Don't fret the workout, just laugh at craziness of doing it. When suffering through it, grin with delight. You might just like the workouts even more than you already do.
And even if you don't. . . others around you might.
Posted by Jeremy Jones at 10:26 PM | Comments (6)
February 8, 2009
090209 MONDAY
Miles sometimes wonders why he keeps coming back.
Workout:
Power Clean - 5, 5, 5, 5, 5
Touch and go each rep (no resting on the floor for more than a split second).
Post loads to comments.
Mini Metcon after.
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Article: Buying experiences, more than buying material things, leads to greater happiness.
The study demonstrates that experiential purchases, such as a meal out or theater tickets, result in increased well-being because they satisfy higher order needs, specifically the need for social connectedness and vitality -- a feeling of being alive. . .
Click here for complete article.
Posted by Jeremy Jones at 9:10 PM | Comments (9)
