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)
February 16, 2010
Wednesday - Feb 17, 2010
Some of the DCFers who went to the CrossFit Throwdown in East Sac Saturday (as well as Pat Barber aka 'Santa Cruz Leprechaun' stuffing his face on the right). Jen Wells photographer (second in from the left, middle of the column).
Workout: Overhead Squat
3 - 3 - 3 - 3 - 3 - 3 - 3 (that is 7 sets of 3)
Metabolic Conditioning Workout: As many rounds as possible in 7 minutes
15 wall ball (advanced: 20lb, 10ft, intermediate: 14lb, 10ft, novice: 10lb, 8 ft)
15 Sumo Deadlift High Pulls (advanced: 95lbs, intermediate: 65lbs, novice: 35lbs)
Record total rounds.
Log your results online by clicking here.
Videos (Thanks to CrossFit Vallejo for showing me these)
(I am totally getting Jax ready to do the same thing after he turns two. -jj)
Don't forget to sign up for the Primal/Paleo Skills clinic this Thursday night at 6pm and the Primal/Paleo Cooking class on Saturday!
Article: Melissa Urban spouts some good info on stretching and cracking the kinks in your muscles on the Whole 9 website.
". . .We train SO hard… and yet I’d venture to say that all of us have some sort of mobility e-brake permanently stuck in the “up” position. I observed that at Kelly’s seminar, when only 3 out of 60 people in the room passed a simple hamstring flexibility test. As I told Kelly later that day, “One thing I took from your seminar… I’m all messed up, but so is everyone else.” For me, my top priority e-brake is hip mobility. . ."
Click here for complete article
(Thanks to Scott for the link. Your kinks might be large, but at least you know how to work them. -jj)
Posted by Jeremy Jones at 9:22 PM | Comments (19)
February 8, 2010
Tuesday - Feb 9, 2010
We had a great turnout for our first CrossFit class at Sports Basement. Come down Sundays at 12:30 for a free class (open to everyone!).
Workout: "Number 2" aka Workout B from the Elements Course
As many rounds as possible in 15 minutes of:
10 Wall Balls (adv 10ft 20lb, int 8ft 14lb, novice 8ft 10lb)
10 Sumo Deadlift High-pulls (adv 53lbs, int 44lbs, novice 26lbs)
10 Ring Push-ups
10 Double Unders
Post total rounds.
Log your results online by clicking here.
Article: "Caveman Diet" featured on The Colbert Report.
Article: Childhood obesity: It's not the amount of TV, it's the number of junk food commercials.
Among all children, commercial viewing was significantly associated with higher BMI, although the effect was stronger for children younger than 7 than for those older than 7, the study found. . .Non-commercial viewing, including watching DVDs or educational television programming, had no significant association with obesity . . .
. . . By the time they are 5 years old, children have seen an average of more than 4,000 television commercials for food annually. During Saturday morning cartoons, children see an average of one food ad every five minutes. The vast majority of these ads — up to 95 percent — are for foods with poor nutritional value, the researchers say. . .
Click here for the entire article.
We want to hear from you!
Make sure you check your email inbox for our member survey (it went out on Saturday).Posted by Jeremy Jones at 7:48 PM | Comments (7)
January 25, 2010
Tuesday - Jan 26, 2010
Apparently waking up to coach the 5am and 6am classes does something to your fashion sense.
Workout:
21 - 15 - 9
Kettlebell swings (53lb men, 35lb women)
Dumbbell thrusters (45lb men, 25lb women)
Knees to elbows
Log your results online by clicking here.
Article: Human Running Speeds of 35 to 40 Mph May Be Biologically Possible.
". . ."If one considers that elite sprinters can apply peak forces of 800 to 1,000 pounds with a single limb during each sprinting step, it's easy to believe that runners are probably operating at or near the force limits of their muscles and limbs," he said. "However, our new data clearly show that this is not the case. Despite how large the running forces can be, we found that the limbs are capable of applying much greater ground forces than those present during top-speed forward running." . . ."
". . .However, the researchers found that the ground forces applied while hopping on one leg at top speed exceeded those applied during top-speed forward running by 30 percent or more, and that the forces generated by the active muscles within the limb were roughly 1.5 to 2 times greater in the one-legged hopping gait. . . "
Click here for complete article.
Maybe we'll have to come up with some one legged hopping workouts for the near future and see if it helps people's sprinting times. -jj
In case you missed it yesterday:
Congratulations Jasmine and Stavros! It's a girl! Ashlyn Ruth Kalogirou, born at 4:25pm, 7lb 10oz, 19.5 inches.
Posted by Jeremy Jones at 8:37 PM | Comments (26)
January 20, 2010
Thursday - Jan 21, 2010
Yes. Jerks are that fun.
Olympic Weightlifting Warm Up: Sots Press, 3 sets of 8. Stay light, only go up in weight if your form is perfect and you aren't suffering from any shoulder issues.
Workout:
4 rounds for time.
10 Jerks - split or push okay (155lb men, 105lb women, rack use okay)
100m bumper farmer carries (45lb men, 25lb women)
20 SDHP (65lb men, 45lb women)
1 min rest
Log your results online by clicking here.
Article: "Let your kids try this at home"
"Play with a pocket knife. Break glass. Throw things from a moving car. Drive a nail. Find a beehive. Glue your fingers together with superglue.
Many parents would forbid their kids from doing these activities. They'd keep the superglue locked in a box where little fingers could never find it.
But Gever Tulley thinks these are exactly the sorts of things children should be doing . . ."
Click here for complete article.
(This looks like a great book for overprotective parents. I almost feel like the same type of book needs to be written for all the overprotective friends and family members of CrossFitters around the world. The ones that tell you that CrossFit is 'dangerous', 'not good for you', or 'hard on your joints'. The ones that tell you that 'dietary fat is bad', 'high protein diets are not good for you', and that 'it's okay because the label says "diet"'. Especially the ones that are 30+ pounds overweight, have a bad back/knee/shoulder (because of lack of exercise), and have never even seen a CrossFit workout let alone actually attempted to do one. -jj)
Posted by Jeremy Jones at 3:34 PM | Comments (12)
January 19, 2010
Wednesday - Jan 20, 2010
Diablo CrossFit: Forging Elite Footwear. (Foreground to background - Danny's oly shoes, Bryan "Brabdo" 's Vibrams, and Jennifer's Chuck Taylors.)
Workout: Weighted Ring Dips
3 - 3 - 3 - 3 - 3
Record loads used for each round.
Metabolic Conditioning Workout:
5 rounds for time.
1 rope climb
10 GHD sit ups
15 wall ball
Log your results online by clicking here.
Article: Lack of fish-borne brain nutrient linked to a problem characteristic of major brain and nervous system disorders:
". . . The omega-3 essential fatty acids found in fish and algae help animals avoid sensory overload, according to research published by the American Psychological Association.
The finding connects low omega-3 levels to the information-processing problems found in people with schizophrenia, bipolar disorder (manic-depression), obsessive-compulsive disorder, attention-deficit hyperactivity disorders (ADHD), Huntington's disease, and other afflictions of the brain and nervous system. . ."
Click here for complete article.
Olympic Weightlifting Clinic Tonight at 7!:
Next Monday - Kipping Pull ups with Sarah. Monday at 1pm Sign up Now!
Posted by Jeremy Jones at 9:52 PM | Comments (27)
December 22, 2009
Wednesday - Dec 23, 2009
Meg H and Lauren L attack DT.
Workout:
4 rounds for time.
400m run
50 squats
Record total time.
Log your results online by clicking here.
Article: Children's fitness levels decreasing regardless of income levels or obesity.
". . . They found significant falls in fitness levels, concluding the average 10-year-old in 1998 could beat 95% of youngsters in 2008 in running tests. . . "
Click here for complete article.
(and you thought fitness levels were bad when you were in school! -jj)
Registration for the 2010 Sectionals starts at 1pm!
NorCal Sectional: March 27-28 (the same day as the "Fight for Air Climb!")
Archbishop Mitty High School, 5000 Mitty Avenue, San Jose, CA 95129
California (North of San Luis Obispo County)
Regional Seeds: 20 men, 20 women
UPDATE!
It looks like we'll have to enter the NorCal Sectionals (no opting to go to the ones down south instead).If you planned on doing the Climb for Air and watching the Sectionals, I recommend keeping your commitment to the climb (and we'll see you all on Sunday I hope!) If you were considering *competing* in the sectionals, I recommend doing that versus the Climb for Air for a few reasons:
(read my comments in 'comments' or click 'continue reading' below)
- Even if you don't run the stairs, you can continue to raise money for a good cause. I am sure you sponsors wouldn't mind paying the same amount for Lung Cancer research even if you went to the Sectionals instead.
- There will likely be many more people running the stairs than competing in the Sectionals (people who were not considering entering the Sec.). If even more people bow out of the sectionals to do the stair climb, we will not have a 'good' showing (not enough people competing for DCF at the CFSec. . . or CF Regionals for that matter!).
- CF is what we do! There is no experience like competing against other CrossFitters from northern California to see where you rank. It will also motivate you even more to attack your weaknesses and give you the excuse to be more consistent in your training and your diet.
- The Sectionals will also provide much needed experience for those who might be on the Affiliate Team this year, or for future competitions next year! I kick myself all the time for not entering back in 2007 or 2008.
On the cost. Pricey yes, but the way I read it is $25 per day (no word on parking costs ;) ). I seriously doubt that they'll charge for kids. $25 for an indoor all day event it terrible. Especially for an event that is not sponsored. Hopefully, they can drum up some sponsors who will provide free food and drink. Then $25 a day is a steal.
And I leave you with this:
Once more unto the breach, dear friends, once more;
Or close the wall up with our collapsed bodies.
In peace there's nothing so becomes a man
As modest stillness and humility:
But when the blast of war blows in our ears,
Then imitate the action of the tiger;
Stiffen the sinews, summon up the blood,
Disguise fair nature with hard-favour'd rage;
Then lend the eye a terrible aspect;
Let pry through the portage of the head
Like the brass cannon; let the brow o'erwhelm it
As fearfully as doth a galled rock
O'erhang and jutty his confounded base,
Swill'd with the wild and wasteful ocean.
Now set the teeth and stretch the nostril wide,
Hold hard the breath and bend up every spirit
To his full height. On, on, you noblest DCFers.
Whose blood is fet from fathers of war-proof!
Fathers that, like so many Alexanders,
Have in these parts from morn till even fought
And sheathed their swords for lack of argument:
Dishonour not your mothers; now attest
That those whom you call'd fathers did beget you.
Be copy now to men of grosser blood,
And teach them how to war. And you, good DCFer.
Whose limbs were made in The Shed, show us here
The mettle of your pasture; let us swear
That you are worth your breeding; which I doubt not;
For there is none of you so mean and base,
That hath not noble lustre in your eyes.
I see you stand like greyhounds in the slips,
Straining upon the start. The game's afoot:
Follow your spirit, and upon this charge
Cry 'Diablo CrossFit Rules!'
(I borrowed 'some' of that from Shakespeare)
-jj
Posted by Jeremy Jones at 1:44 PM | Comments (30)
September 30, 2009
091001 Thursday "New Schedule Starting Oct 5th!"
+++New Schedule starting Monday October 5th. Check back soon for a complete schedule+++
Nancy doing GI Jane and Virtual Shoveling (not in the same day) HAPPY BIRTHDAY NANCY!
Olympic Weightlifting Warm Up: Hang Squat Clean (or Hang Power Clean to Front Squat for people having trouble with Squat Cleans). 3 sets of 8. Start light, if you feel comfortable, work up to a moderate amount of weight.
Workout: Strict Press
3, 3, 3, 3, 3
Record loads used for each round.
Metabolic Conditioning Workout:
As many wall balls as possible in 5 minutes.
Men: 20lb ball, 10ft target
Women: 14lb ball, 8ft target
Record total repetitions.
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Article: "Link between children who have large social networks in school and better long term health"
". . .For both men and women, the children who were furthest down the pecking order at school had the highest overall risk of serious health problems as an adult.
For instance, they were more than four times as likely to require hospital treatment for hormonal, nutritional and metabolic diseases as the most popular children.
And their risk of mental health problems was more than doubled.
The researchers said the findings could not be explained by social class. . ."
Click here for complete article.
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New Schedule Info - Starting Oct 5th
The primary change is that all the classes are going to be on the hour. So that means that the late morning classes will be at 9 and 10am, and the evening classes will be at 5, 6, and 7pm. All the other classes (the ones on the hour: 5am, 6am, 2pm, weekends, etc) will remain unchanged.
A complete schedule will be posted shortly.
Posted by Jeremy Jones at 8:14 PM | Comments (38)
September 23, 2009
090924 Thursday "Fran"
The coveted Leaderboard has a lot of room to be filled.
Workout: "Fran"
21 - 15 - 9
Thrusters (95lbs men, 65lbs women)
Pull ups
Record total time.
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Leaderboard Rules:
- Workouts must be completed as prescribed.
- Workouts must be witnessed and counted by a DCF trainer (other than the one doing the workout), or during class with a "designated counter" and a DCF coach supervising.
- Only the "top score" will remain on the Leaderboard. All other performances will be 'bumped off' as more people complete the workout better than the required benchmark performance.
- Must be posted as: Date - Name - score - Initials of trainer (i.e. 9/24/09 Kaiser Soze 3:01 JJ)
In short, if you want to get on the board, you have to do the workout with someone counting your reps and a trainer checking form. So for those of you shooting for a Sub 6 Fran (men) or a sub 7 (women), make sure you have someone counting for you!
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Article: "You are what you eat"
". . . According to Dr Humblestone, there are increased cases of young children and teens developing type 2 diabetes, and eventually obesity, which is normally prevalent in those over 35.
Childhood obesity issues are early signs of illnesses like diabetes, hypertension, coronary heart disease, gall bladder disease, respiratory problems, asthma and reproductive hormonal problems.
Ironically enough, he added, "one of the manifestations of civilisation is that we have half of the world dying of diseases caused by being overfed, and other parts where people are dying of starvation."
"But it's not just the amount of food people are eating, but the kind of foods as well," Dr Humblestone explained. "If your child is having a muffin or Danish and an orange juice for breakfast, they may feel energized to go to school, but it is very likely they will feel famished, experience a energy crash hours later, and need more carbs." . . ."
Click here for complete article.
Posted by Jeremy Jones at 8:37 PM | Comments (38)
September 21, 2009
090922 Tuesday
Amy comes down hard off the obstacle and looses at least one balloon. Mountain is hot on her heels.
Workout: Five rounds for time of:
95 pound Hang Power Snatch, 15 reps,
Run 400 meters.
Scaling: Scale down the weight (65lbs for women), or even better, scale down the reps. Go heavier and only do 10 reps (or even 8).
Record total time.
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Article: Supplementation of DHA (like fish oil) boosts cognitive development in infants.
. . . "However, our results clearly suggest that feeding infants formula supplemented with high concentrations of DHA provides beneficial effects on cognitive development. Furthermore, because infants who display superior performance on the means-end problem-solving task tend to have superior IQ and vocabulary later in childhood, it's possible that the beneficial effects of DHA extend well beyond infancy." . . .
Click here for complete article.
Posted by Jeremy Jones at 8:36 PM | Comments (29)
September 17, 2009
090918 Friday "Game Day"
+++Softball Tonight in Danville. Don't miss this epic battle between DCF and Diablo CrossFit!+++
Meg R doing Box Jumps while 3(?) months pregnant! Congratulations Darren and Meg (aka "Strong Mommy Meg")!
What might Meg be doing incorrectly in this photo? (trainers keep it to yourselves)
Olympic Weightlifting Warm Up: Snatch Balance 3 sets of 10. Stay light, go deep. Add weight if you can handle the load with good form.
Workout:As many rounds as possible in 20 minutes.
Run 400m
20 Virtual Shoveling Reps* (men use empty bar plus 45lbs on one side, women use empty bar plus 25lbs on one side).
Record total rounds.
*A virtual shoveling rep is moving the bumper plate on the one end of the olympic bar over a parallette and back to the starting position. Switch sides (which hand is in front) as often as you'd like.
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Article: "7 Reasons to Eat More Fat" from Timothy Ferris (Dr. Eades x 2 actually)
Some of the highlights:
- Lower abdominal fat.
- Improved Cardiovascular Health
- Research has shown that when women diet, those eating the greatest percentage of the total fat in their diets as saturated fat lose the most weight.
- Stronger bones (Saturated fat is required for calcium to be effectively incorporated into bone).
- Adding saturated fat to the diet has been shown in medical research to encourage the liver cells to dump their fat content.
- Improved lung function (and lower asthma problems)
- Stronger immune system.
Click here for complete article.
Posted by Jeremy Jones at 8:07 PM | Comments (44)
August 15, 2009
090816 SUNDAY "Helen"
DJ coaching at one of the Muay Thai Kickboxing classes (Monday and Thursday 6:30pm, Saturdays at 9am - open to all Diablo CrossFitters!).
Olympic Weightlifting Warm up: 3 sets of 10 Romanian Deadlifts. Go heavier each set. Focus on bending at the hip and keeping the lumbar curve.
Workout: "Helen"
3 rounds for time.
400m Run
21 kb swings (53lb men, 35lb women)
12 pull ups
Post time to complete.
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Article: Parents Can Help Stop The Obesity Epidemic, Says Psychologist; Healthy Body Image Is First Step
". . . In the last decade, "we've seen a [tenfold] increase in Type-2 diabetes and psychological and social consequences, such as prejudice, rejection, discrimination and low self-esteem in children," Abramson said at APA's 117th Annual Convention. "More than 60 percent of overweight children have one risk factor for cardiovascular disease and 20 percent have two or more risk factors." . . ."
Click here for complete article
.
Posted by Jeremy Jones at 5:26 PM | Comments (12)
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)
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 17, 2009
090718 SATURDAY
Jamie, Jeremy and Ducky wearing their horns at the games.
Workout:
3 Rounds for time.
24 feet of broad jumps*. Count the number of repetitions needed to complete the distance.
Perform 2 kettlebell swings for every broad jumps used. (men use 53lbs, women use 44lbs)
Perform 3 ring push ups for every broad jumps used.
Perform 4 abmat sit ups for every broad jumps used.
Post time to comments.
*A broad jump is performed by jumping forward with both feet together. No running or stepping allowed. To measure the distance, use the tiles in the gym, they are 4' by 6', or a tape measure.
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Article: Stress and depression worsen childhood asthma.
". . .The study involved 90 children with asthma, aged 7-17. Forty-five asthmatic children with symptoms of depression were compared with 45 asthmatic children without symptoms of depression. Both groups viewed scary, sad (death) and happy scenes from the movie E.T.: The Extraterrestrial.
All children wore electrodes to collect data on heart and respiratory function, which showed the level of activation and reactivity of the sympathetic and parasympathetic divisions. The researchers assessed airway function before the movie, after the death scene and after the movie.
"The depressed group consistently showed greater parasympathetic activation along with decreased sympathetic activation in response to the emotional provocations – a pattern that would have a detrimental effect on the airways," said Miller. . ."
Click here for complete article.
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The Firefighter Combat Challenge (and Chili cook off) is this weekend in Fremont. Go cheer on Jeff Leonard (who just placed 15th at the CrossFit Games) and Deya (occational DCF visitor and Delta CrossFit member)
Here is a video of CrossFitter Brandon Cunningham doing the Challenge in 1:22.
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EVENTS
July 25th (Next weekend!) - Rowing clinic at Diablo CrossFit. 11am, $75 for DCFers, $85 for non DCFers. Look at our events page for more details.
August 1st - Olympic Weightlifting Clinic with Angela Lim at Diablo CrossFit. 11am, $75 for DCFers, $85 for non DCFers. Look at our events page for more details.
August 22 & 23 - CrossFit One World will be hosting a "Running and Endurance" certification. Sarah and I have both done it and we highly recommend it, especially for those athletes looking to combine endurance sports and CrossFit. Cost is $595. $495 for LE/MIL/FIRE Click here to register.
Posted by Jeremy Jones at 4:03 PM | Comments (8)
July 14, 2009
090715 WEDNESDAY "Grace"
Darren makes the 'Jumbotron' shine.
Olympic weightlifting warm up: Push Jerks (aka "Power Jerks"), 3 sets of 10. Add weight each round if you feel comfortable. Take the weight out of the racks if you wish. Get coordinated, but don't burn out. You'll probably want to use jerks for the workout.
Workout: "Grace"
30 Clean and Jerks (really just from the ground to overhead).
135 is "Rx'ed", but use 95 pounds, 65 pounds or broomstick as needed to maintain good form.
Post time to comments.
Remember that your time can only be posted on the DCF Leaderboard if your performance is witnessed by a DCF trainer and/or counted by a third party.
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Article: "Obesity linked to child of same sex as parent"
"A study of 226 families by Plymouth's Peninsula Medical School found obese mothers were 10 times more likely to have obese daughters.
For fathers and sons, there was a six-fold rise. But in both cases children of the opposite sex were not affected.
The researchers believe the link is behavioural rather than genetic. . .
They found that 41% of the eight-year-old daughters of obese mothers were obese, compared to 4% of girls with normal-weight mothers. There was no difference in the proportion for boys.
For boys, 18% of the group with obese fathers were also obese, compared to just 3% for those with normal-weight fathers. Again, there was no difference in the proportion for girls. . ."
Click here for complete article.
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Upcoming Events!
Rowing Clinic, with Concept II - Saturday July 25th at 11am.
The 3 hour session will be $75 for Diablo CrossFitters and $85 for Non DCFers. Performed by "Concept 2" (the manufactures of the rowing machines), this seminar will cover the basices of the rower, rowing technique, settings for the feet and the damper, as well as how to use the monitor to maximize your rowing efficiency. Email Jeremy at jeremy@diablocrossfit.com if you are interested. Space is limited, so you will need to pay in advance to reserve your spot. DON'T WAIT! This is only a week from this Saturday!
Olympic Weightlifting Clinic - Saturday August 1st at 11am.
We will be hosting a 2-hour clinic that will focus on the Olympic lift, the Clean (also $75 per current member, or $85 for non members). The clinic will be conducted by USA Weightlifting Club Coach Angela Lim who has been weightlifting for the past eight years and has trained under the coaching of Olympic Coach Jim Schmitz. In this intensive clinic, we will focus on improving the efficiency of the student’s lift. We will videotape and critique each participant’s lift as well as discuss techniques and exercises to enhance Olympic lifting. Each participant will leave with a one or two day program to reinforce and work on the techniques that were reviewed. The Clinic is open to anyone who is a member of Diablo Crossfit and has a basic understanding of the clean, but wants to focus on technique and increase power. The Clinic is limited to only 7 participants to ensure personal attention and feedback. To sign up, contact Jeremy at jeremy@diablocrossfit.com. Payment must be made in advance to ensure a spot in the clinic.
Posted by Jeremy Jones at 9:59 PM | Comments (28)
July 6, 2009
090707 TUESDAY "Helen"
Darren prepares for the Games; smile on his face, trashcan at the ready.
Olympic lifting warm up: Hang power clean from the mid thigh, 10 reps. Hang power clean from just above the knee, 10 reps. Hang power clean from below the knee, 10 reps. Keep it light. Use the same weight every round. Rest between sets. Make sure to pause at the bottom of the catch (don't just stand right up after catching the weight).
Workout: "Helen"
3 rounds for time.
400m run
21 kettlebell swings (54lb men, 35lb women).
12 pull ups
Post time to comments.
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"Participating in team sports is associated with a reduced likelihood of youths becoming established smokers, according to a new report. However, exposure to movie smoking appears to be associated with an increased risk of established smoking in both team sport participants and nonparticipants. . ."
Click here for complete article.
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We will be open different hours this weekend due to the CrossFit Games - Be sure to check back to see exactly what schedule changes are happening.
Remember to email laci.jackson@gmail.com if you plan on attending. We are organizing things like carpooling, food, etc.
Right now we are looking for folding tables, another BBQ, and some kind of carpet we can put down. to stay out of the dirt.
Events are starting at 9am on Friday. The Affiliate Cup teams will do 3 workouts. Darren and Jeff will be completing as many as 5 workouts on Saturday. The top athletes for each day will go on to do additional workouts on Sunday. . .
I predict it is going to be a CrossFit Massacre. Bodies strewn about. Blood. Tears. Cheering. Totally Epic.
Read more about the formats here: CrossFit Games Site - Scoring and Structure.
Posted by Jeremy Jones at 2:39 PM | Comments (45)
June 29, 2009
090630 TUESDAY
Jared Rosten looking more like 'Wolverine' than his brother Darren.
Olympic Weightlifting warm up:
10 Presses from behind the neck, empty bar. 10 Push press from behind the neck, if comfortable with the weight add two 10's. 10 Push Jerk (aka power jerk) from behind the neck, if comfortable add another set of 10's or 25's , 10 Split Jerk (aka jerk) from behind the neck, if comfortable add another set of 10's, 25's or 45's. Keep it light and work on form.
Workout: For time.
135 lb Thruster (95lb women. scale down as necessary), 10 reps,
50 Double-unders,
135 lb Thruster, 8 reps,
40 Double-unders,
135 lb Thruster, 6 reps,
30 Double-unders,
135 lb Thruster, 4 reps,
20 Double-unders,
135 lb Thruster, 2 reps,
10 Double-unders.
Post time to comments.
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Article: Lean mass better for developing bones in young people.
". . .“A larger child is going to have larger bones just because he’s heavier,” Wey said. “But if you have two kids at the same weight, the one whose weight is dominated by fat mass is more likely to have smaller bones than the one whose weight is dominated by lean mass. Smaller bones are weaker than larger bones.”. . ."
Click here for complete article.
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DCFers going to the Games!
Laci will be helping organize what people bring to the games, carpooling, etc. Please email her if you plan on making it out there.
Email her:
- How many people in your party (significant other, kids etc).
- Dates you will be attending.
- If you plan on driving each day or staying accommodations nearby (hotel, camping, etc).
- What you would like to bring food/beverage wise if you have a preference (our tents will be 'pot luck')
- What types of equipment you can provide (chairs, carpet, tent shade, etc)
Click here for Laci's email.
Posted by Jeremy Jones at 5:40 PM | Comments (52)
June 11, 2009
090612 Friday "Cindy"
Stavros during the ride portion of his last Triathlon (and representing DCF well with his non-triathlete 'gunz')
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:
Youth in England 'double' steroid use.
". . . Data from health clubs and GPs' surgeries show that as many as 250,000 people could be regularly injecting or taking the drug in pill form.
Researchers say use has boomed over the last decade as young men have become more image-conscious and the drug has become more easily available. . ."
Click here for complete article.
Posted by Jeremy Jones at 10:15 PM | Comments (22)
June 8, 2009
090609 TUESDAY
Tami Lacey's Shiner after last Muay Thai Kickboxing match.
Workout:
6 rounds for time.
5 Weighted dead hang pull ups (no kipping) Men use 45lb dumbbell, Women use 25lbs,
5 Strict presses, Men use 95lbs, women use 65lbs
200m run
Post time to comments.
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Article:
Researchers First To Document Early Signs For Diabetes In Kids As Young As 7
". . .The increasing prevalence of type 2 diabetes mellitus in children parallels the pediatric obesity epidemic. According to the American Academy of Pediatrics, over the past two decades, the prevalence of children who are obese has doubled, while the number of adolescents who are obese has tripled. And according to the National Health and Nutrition Examination Survey, 31.9% of children and adolescents were overweight (BMI at or above the 85th percentile) and 16.3% were obese (BMI at or above 95th percentile).
Insulin resistance/poor insulin sensitivity is closely associated with increased total body fat and may precede development of the metabolic syndrome and type 2 diabetes. Indicators of impaired insulin sensitivity have yet to be clearly identified in children prior to puberty.
The LSUHSC researchers found that the child's current fat weight is the strongest predictor for poor insulin sensitivity which is a risk factor for type 2 diabetes. . ."
Click here for complete article.
Posted by Jeremy Jones at 10:03 PM | Comments (27)
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 31, 2009
090601 MONDAY
+++NEW SCHEDULE! See below for details.+++
Yvonne is one of the team members for DCF's Affiliate Team (competing the same weekend as the CrossFit games).
Workout:
Back Squat
5, 5, 5, 5, 5
Post loads to comments.
Bonus Mini Metcon to follow.
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Article:
Ballerinas And Female Athletes Share Quadruple Health Threats
". . .The dancers completed questionnaires on their menstrual patterns and eating habits, and underwent a blood test for hormonal levels. Thirty-six percent of the group had disordered eating habits and 77 percent were in a calorie deficit. Twenty-seven percent were currently amenorrheic, 23 percent had low bone mass density and nine percent were taking birth control. . .."
Click here for complete article.
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New Schedule Starts Today!
Primary Changes:
- Open Gym now starting at 5am on Monday, Wednesday and Friday.
- 8am Tues, Thurs, class is canceled.
- Muay Thai is now also on Mondays!
Posted by Jeremy Jones at 8:21 PM | Comments (26)
May 29, 2009
090530 SATURDAY "Nicole"
Mother and daughter deadlifting together.
Workout: "Nicole"
As many rounds as possible in 20 minutes
Run 400m
Max reps pull ups (that means go to failure folks).
Note number of pull ups for each round, and post to comments.
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Article:
Breastfeeding and weaning diet may shape a child's body composition.
"Most studies linking infant feeding to later body composition focus on differences in milk feeding, but our study also considered the influence of the weaning diet," said Dr. Siân Robinson, PhD, of the MRC Epidemiology Resource Centre, University of Southampton in the United Kingdom and lead author of the study. "We found that, independent of the duration of breastfeeding, children with higher quality weaning diets including fruits, vegetables, and home-prepared foods had a greater lean mass at four years of age."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 4:09 PM | Comments (11)
May 26, 2009
090526 WEDNESDAY "Fight Gone Bad"
Here we can see the awesome jump house and the amazing D-Roe dominating at "Cornholing".
Workout: "Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds total.
1. Wall-ball: 20 pound ball, 10 ft target men ,14lb ball, 8 ft target women. (Reps)
2. Sumo deadlift high-pull: 75 pounds men 55lbs women (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds men, 55lbs women (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Add up all reps for a total 'score'.
Post score to comments.
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Article from Mark's Daily Apple:
The definitive guide to feeding primal babies.
"It’s commonly portrayed as the realm of infant formula, rice cereal, applesauce, teething biscuits, Zwieback toast and Cheerios. And in the following months a large pantry selection of strained this or that in tiny glass, commercial jars… Add to this picture more recent concoctions like toddler formula, Elmo crackers, mini juice packs, fruit gummies, and “Graduate” lines. All of this begs the question, exactly when and how did baby/early toddler nutrition become a string of processed convenience foods? The ingredient lists often smack more of Candyland than the “wholesome goodness” claimed on the labels. Was this really what nature intended? Can’t we do better by our baby Groks? What would Grandma Grok have to say about all of this? We’ve taken up the kid question before, but I thought it was time for a definitive focus on the youngest of the seedling set. . ."
Click here for complete article.
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Events:
We haven't heard from too many people about the First Aid / CPR / AED Certification seminar this Thursday. If we don't get some more sign ups by the end of the day we will have to cancel/postpone it for a later date.
The cost is still $75 and it includes First Aid, Automatic Electronic Defibrillator (AED), as well as CPR (Adult, Child, and infant). The certification will last two years. You won't find a better deal than that.
Please email me at jeremy@diablocrossfit.com if you are interested in attending.
Posted by Jeremy Jones at 10:06 PM | Comments (22)
May 19, 2009
090520 WEDNESDAY
Jimmy G, Eva Twardokens from CrossFit Santa Cruz Central, Rookie from CrossFit Endurance, Jeremy Jones, and Justin Lascek from CrossFit Witichta Falls at the CrossFit Football Certification seminar (and yes, Justin is wearing a "Teenage Mutant Ninja Turtles" t-shirt).
Workout:
4 rounds for time.
Run 400m
Rest 2 minutes
Record each rounds time to comments.
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Article:
". . .According to the Autism Research Institute and Defeat Autism Now, some children with autism cannot properly digest gluten. Instead of passing through the digestive system, the protein breaks down into peptides that leak into the bloodstream of children with ASDs and trigger an opiatelike effect in the brain. . ."
Click here for complete article.
Post thoughts to comments (and if you avoid Gluten).
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Workout C posted to "Continue Reading" Below
For time:
200 Meter Punching bag shoulder run (85lbs -large bag- men, 50lbs -small bag- women)
50 chest to bar Pull ups
100 meter sled drag, using black and red rope, 44lb/26lb kb inside sled, must put rope over shoulder
200 Farmer carry (45lbs men, 35lbs women)
75 Box Jumps
100 meter tire flips (Big tire men, Medium tire women)
100 meter sled drag, using black and red rope, 44lb kb inside sled, must put rope over shoulder
100 Air Squats
200 Meter Punching bag shoulder run (85lbs -large bag- men, 50lbs -small bag- women)
Posted by Jeremy Jones at 10:20 PM | Comments (19)
April 23, 2009
090424 FRIDAY "Annie"
6am Mike "Cabbie" C. shows the horns while wearing his Cal shirt after a workout.
Workout: "Annie"
For time.
50, 40, 30, 20, 10
Double Unders
Sit ups (feet anchored okay)
Post time to comments.
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Grass Fed Beef has been divvied up at the Shed! If you haven't got it already you can pick it up there in the freezer. See the articles below for many recipes and cooking tips.
Grass Fed Beef Recipes by beef cut
Recipes by www.americangrassfedbeef.com
Cooking tips from Mt Vernon Farm.net
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Article: Vitamin D linked to asthma severity
"They found that children with lower vitamin D levels were significantly more likely to have been hospitalized for asthma in the previous year, tended to have airways with increased hyperreactivity and were likely to have used more inhaled corticosteroids, all signifying higher asthma severity. These children were also significantly more likely to have several markers of allergy, including dust-mite sensitivity. . ."
Click here for complete article
Post thoughts to comments.
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Next weekend (May 2nd - 3rd): NorCal Regional Qualifiers!
May 9th: Gymnastics and Parkour Seminar at Diablo CrossFit
Coming Soon (dates aren't set yet): CPR certification seminar, Rowing Clinic, Olympic Lifting Clinic.
Please post to comments which of these events you would be interested in attending.
Posted by Jeremy Jones at 9:24 PM | Comments (33)
April 9, 2009
090410 FRIDAY
+++Sprint Practice at DVC at 11:30am, see below for details.+++
Andrew demonstrates perfect form for bailing out of an overhead lift. Herm from CrossFit Los Altos judges his form intently.
Workout:
With a continuously running clock, perform one thruster the first minute, two thrusters the second minute, etc. Continue until you cannot perform the allotted number of thrusters in one minute.
Men use 115lbs
Women use 75lbs
Scale up or down as necessary.
Post loads and number of round completed to comments.
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Article:
For ADHD it is better to teach skills rather than prescribe pills.
"The results, published in the March issue of Clinical Psychology Review, found that teaching parents and teachers how to respond when children do things the right way -- as well as when they display harmful or aggressive behavior -- is effective, and in some cases more effective, than medication for ADHD. . . "
Click here for complete article.
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Diablo CrossFit's Elite Scholastic Althletics Program has it's own class!
3:30pm Monday - Friday is our special ESA class for young athletes. Contact us by emailing info@diablocrossfit.com to reserve a slot for your student athlete or team today.
"It pays to finish first!"
The Gymnastics Seminar will be $75 for those who sign up after Sunday. Sign up now for $60!
Track training 11:30 at DVC track.
Jan Maynard will be leading a track workout. We'll time everyone in the mile, and 400m, if they're interested. Or just come out and run. If it's rainy, we'll scrap it. If not, we'll see you there!
Posted by Jeremy Jones at 8:47 PM | Comments (14)
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)
April 5, 2009
090406 MONDAY "Running Angie"
+++Diablo CrossFit Open Full Time Today!+++
Holly, Shannon and Carry after the "Brickyard" race Sunday (not pictured, Mountain, Hylie and Tami). After some recent comments they decided to only wear their numbers.
Admit it. You enlarged the photo.
Workout: "Running Angie"
For time.
100 pull ups
Run 400m
100 push ups
Run 400m
100 sit ups
Run 400m
100 squats
Run 400m
Post time to comments.
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Article:
Infant weight gain linked to childhood obesity
". . ."There is increasing evidence that rapid changes in weight during infancy increase children's risk of later obesity," says lead author Elsie Taveras, assistant professor in the HMS Department of Ambulatory Care and Prevention and co-director of the One Step Ahead clinic, a pediatric overweight prevention program at Children's Hospital Boston. "The mounting evidence suggests that infancy may be a critical period during which to prevent childhood obesity and its related consequences." . . ."
Click here for complete article
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Make sure you sign up for "Introduction to Elite Nutrition Workshop" by emailing jeremy@diablocrossfit.com or stavros@diablocrossfit.com.
Posted by Jeremy Jones at 3:05 PM | Comments (30)
March 21, 2009
090322 SUNDAY
Lauren (with the 20lb weight vest) and Travis have a 'photo finish' at the end of their 400m walking lunges.
Workout: "Tabata This" (last posted Dec 7th, 2008)
Tabata Squats
Tabata Pull ups
Tabata Push ups
Tabata Sit ups
Tabata Row
No rest between exercises. The order can be changed if necessary.
From CrossFit.com:
"Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
12 push-up
13 sit-up
6 row (use the calorie counter and call each calorie a rep)
This score is a 53."
Post scores to comments.
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Article:
Sweets cravings makes sense for some kids
". . . "The relationship between sweet preference and growth makes intuitive sense because when growth is rapid, caloric demands increase. Children are programmed to like sweet taste because it fills a biological need by pushing them towards energy sources," said Monell geneticist Danielle Reed, PhD, one of the study authors.
Across cultures, children prefer higher levels of sweetness in their foods as compared to adults, a pattern that declines during adolescence. To explore the biological underpinnings of this shift, Reed and University of Washington researcher Susan Coldwell, PhD, looked at sweet preference and biological measures of growth and physical maturation in 143 children between the ages of 11 and 15.
The findings, reported in the journal Physiology & Behavior, suggest that children's heightened liking for sweet taste is related to their high growth rate and that sweet preferences decline as children's physical growth slows and eventually stops. . . "
Click here for complete article.
Does increased 'sweets' intake mean increased growth (especially for bone growth), or do these kids just need calories (in which fat might be a better option)?
Post thoughts to comments.
Posted by Jeremy Jones at 5:32 PM | Comments (7)
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 15, 2009
090216 MONDAY
+++Class as usual today+++
Holly beats her daughter Clarie to the top of the rope.
Workout:
Front Squat
Handstand push up (increase depth as much as possible)
5, 5, 5, 5, 5
Alternate between exercises.
Post loads and depth of shoulders past hands to comments.
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Article:
Parents on food aid forced to no longer use whole milk
Last month, the federal government stopped paying for whole milk for pregnant and nursing mothers and children older than 2. Mothers can receive vouchers to buy the fattiest milk only for their babies younger than 2. Moms and older siblings must wean themselves off whole milk and turning to low-fat varieties like 2 percent, 1 percent or skim.
Post thoughts to comments.
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Next "Royal Rumble" at CrossFit Oakland this Weekend (Saturday the 21st). Interested? Post to comments.
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Petition Collection today at 11am. WE NEED HELP! Come to the class at 10:30 if you are interested in helping out. Lunch will be provided.
Posted by Jeremy Jones at 10:32 PM | Comments (9)
February 2, 2009
090203 TUESDAY
Our very own Jorgy takes home the Fish Tournament Bass from CrossFit One World (see it in our lobby right now). Rodil rocks the 'diablo' shirt in the background.
Mike Mathers (original DCFer and now CF Solano / Diablo CrossFitter) is leaving for Korea soon. He won't be living in the States for at least a few years.
(pic not really SFW, but still pretty funny)
A going away party for "Ruiner" is tonight at CrossFit Solano: "On 3 Feb 09, we will be sending Mike "Ruiner" off with a celebration after the 630pm class. Please bring your own sodas, beer or other beverages. Pizza will be provided but we ask that if you partake to please pitch in $5. Also, if you would like to bring a desert or other dish, you are more than welcome to. The event is open to all CrossFitters and their families."
Workout:
6 Rounds of
400m run
2 mintute rest
Post times to comments.
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Article:
Banning sugar makes kids smarter?
". . . standardized test scores increased 15 percent at the school within the first year of the program. She said discipline problems decreased by 23 percent. Student health has improved and obesity at the school has been virtually eliminated. . ."
Click here for complete article.
Posted by Jeremy Jones at 10:20 PM | Comments (13)
January 7, 2009
090108 THURSDAY
Mountain coaching a personal training session near the "Monkey Bars of the Apocalypse".
Workout:
With a continuously running clock perform one Sumo Deadlift High Pull the first minute, 2 SDHPs the second minute, 3 SDHPs the third minute. . . etc. Continue until you are no longer able to do the number of prescribed SDHPs in the allotted minute.
Rx'ed weight is 135lbs for elites, 95lbs for intermediates and 65 (or less) for beginners. But don't think that lighter is "easier" on this one.
Post number of rounds, and number of reps into your final round to comments.
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Videos from "Good Eats". Alton Brown nails the Carbohydrate / Fat / Protein breakdown explanation (at 2:57 of part 1) and the horrible ingredients of an 'off the shelf' bar at the beginning of part 2, but misses a lot of other points throughout (vilification of fat, etc). Not to mention his 'bars' all have gluten and/or soy in them (granted the video is more than a few years old, so I will cut him some slack).
DCF favorite Robb Wolf introduced a great recipe for 'pemmican' in one of the early issues of the Performance Menu.
'Steve's Club' in also has "Paleokits" - organic, free range beef jerky, nuts, seeds and berries in exact zone proportions. Proceeds go to supporting 'Steve's Club' a non-profit organization devoted to kids with 'an excess of life challenges' in the Camden, New Jersey area. Buy direct from them if you want to support a good cause.
Post to comments if you would like to see some Paleokits at DCF.
Posted by Jeremy Jones at 6:31 PM | Comments (15)
December 18, 2008
081219 FRIDAY "GI Jane"
Judy and George kicking ass in the 0600 class.
Workout: "GI Jane"
100 "Burpee Pull Ups" for time
A "Burpee Pull Up" is performed by kicking the legs back and dropping down into a push up position, completing a push up, bringing the feet back to the starting position, standing up, jumping to do a pull up.
-Chest must hit the floor each rep or it doesn't count.
-Chin must go over bar every time or it doesn't count.
-Bar must be at least 6" above your outstretched fingers at your furthest reach (heels down).
Post time to comments.
Video: Greg Amundson does "GI Jane" in 10:17
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". . . Exercise helps many children with autism spectrum disorders - a term that encompasses various degrees of autism - cope in other ways, medical experts say. Aerobic activity can lengthen an autistic child's attention span, improve behavior and foster friendships with other kids.A team of researchers at the Douglass Developmental Disabilities Center at Rutgers State University of New Jersey studied the effect of jogging and walking on a 5-year-old autistic boy.
After jogging, the boy showed much less self-stimulation - which can take many forms including rocking, hand-clapping or biting. The effect diminished after 40 minutes, though his behavior remained better than before his exercise.
"The exercise had to be intense," center director Sandra Harris said. "It was the vigorous impact of the activity that seemed to make the difference.". . ."
Click here for complete article
Posted by Jeremy Jones at 8:30 PM | Comments (21)
December 15, 2008
081216 TUESDAY "Filthy Fifty"
Gwen dominates some tire flips, as Rebeka gets ready for her set with the tire.
Workout: The "Filthy Fifty"
Click here to see the last time we did the Filthy Fifty at the Shed.
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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Article: Pollution and Chemicals has the future male population on the run.
". . .Many have been identified as "endocrine disrupters" – or gender-benders – because they interfere with hormones. These include phthalates, used in food wrapping, cosmetics and baby powders among other applications; flame retardants in furniture and electrical goods; PCBs, a now banned group of substances still widespread in food and the environment; and many pesticides. . . "
Click here for complete article.
Posted by Jeremy Jones at 10:20 PM | Comments (8)
December 4, 2008
081205 FRIDAY "Nancy"
Not only does Gwen's 3 year old daughter Jada throw down a mean game face. . . she can also bust out burpees faster than her mom (who is pretty darn fast).
Workout: "Nancy"
5 rounds for time:
400 meter run
15 Overhead squats (use 95lbs, 65lbs, 45lbs, or a stick - whatever you can handle with proper form)
Post times to comments.
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Article by Robb Wolf at CrossFit Norcal
(Holiday) "Aftermath"
"We had an interesting consensus amongst most of our clients today: “I Feel Like Shit”. These folks have been eating a clean, paleo-esque diet for anywhere from one to several months and have been feeling and performing great. Then Thanksgiving happened.These folks added in a a bunch of wheat in the form of bread and stuffing, mashed potatoes, deserts of every imaginable variety...a goodly bit of booze (makes dealing with family easier...so I’ve heard) and today was pretty damn rough. It’s an interesting lesson because these folks were not sick on their previous food of good protein, fats, fruits and veggies. They feel like hell from the good-ol grains and carbs the food pyramid is built on. Interesting, no? Here were the common complaints. . ."
Click here for complete article.
Post thoughts to comments.
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Observation from yesterday's article:
From the article: "Founded in 1983, Bally operates 347 facilities nationwide that serve at least 3.1 million customers."
3,100,000 customers divided by 347 facilities is about 8,933 clients per gym.
Post thoughts to comments.
Posted by Jeremy Jones at 9:40 PM | Comments (14)
November 12, 2008
081113 THURSDAY
+++MUAY THAI CANCELED THIS SATURDAY+++
+++FREE MUAY THAI WORKSHOP TODAY AT 430 PM! COME DOWN AND TRY IT OUT+++
Mountain, Tami, Emily and Julie all suffer under Sarah's (standing) tutelage.
Workout:
Strict press to failure
Push press to failure
Push jerk to failure
Use 135, 95, 65 or any weight at or near your 3 rep strict press max. Increase weight each round if needed. Rest between sets as needed. Do not rest the weight on the racks between exercises.
3 rounds. Post weight and reps for each round to comments.
Videos:
Greg Amundson demonstrates the Press, Push Press, and Push Jerk:
Coach Glassman discusses the Push Jerk.
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Article:
Text messaging may help children fight off obesity
Post thoughts to comments.
Posted by Jeremy Jones at 8:26 PM | Comments (4)
October 20, 2008
081021 TUESDAY "3 Times a Newbie"
"The Team" from left to right: 'Super' Bryan, Jorgy, JJ, 'Super' Shannon, and Stav (and thanks to our post workout nutrition sponsor: Guinness).
Workout: "3 times a Newbie"
Run 400m
10 pull ups
20 push ups
30 sit ups
40 squats
Post time to comments.
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Article:
Many parents are 'wrong' about their child's weight
Data on 2,100 Australian children found 40% of parents with an overweight or underweight child had not spotted this.Among children, the underweight were more likely to think of themselves as average than the overweight. . .
Post thoughts to comments.
Posted by Jeremy Jones at 9:16 PM | Comments (35)
October 4, 2008
081004 SUNDAY
Daniel Pate decides that glory is greater than pukie.
Workout (from the CrossFit Mothership):
Five rounds for time of:
Deadlift, 15 reps (135lb, 95lb)
Hang power clean, 12 reps (135lb, 95lb)
Front Squat, 9 reps (135lb, 95lb)
Push Jerk, 6 reps (135lb, 95lb)
Post time to comments.
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Article:
Duke researchers show reading can help obese children loose weight
The Duke researchers asked obese females ages 9 to 13 who were already in a comprehensive weight loss program to read an age-appropriate novel called Lake Rescue (Beacon Street Press). It was carefully crafted with the help of pediatric experts to include specific healthy lifestyle and weight management guidance, as well as positive messages and strong role models.Six months later, the Duke researchers found the 31 girls who read Lake Rescue experienced a significant decrease in their BMI scores (-.71%) when compared to a control group of 14 girls who hadn't (+.05%), explained Alexandra C. Russell, MD, a fourth-year medical student at Duke who led the study and presented the findings at the Obesity Society's annual scientific meeting. . .
Post thoughts to comments.
Posted by Jeremy Jones at 8:28 PM | Comments (12)
September 5, 2008
080906 SATURDAY "Linda"
Stav gets the Labor Day gluttons for punishment ready for their weekend pain.
CF Main Workout: "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
DCF Workout: "Rowing With The Girls"
Row 500m with "Fran"
21 Thrusters 95/65
21 Pull Ups
Rest 1 min
Row 500m with "Helen"
21 KB Swings (1.5p/1p)
12 Pull Ups
Rest 1 min
Row 500m with "Nancy"
15 Overhead Squats 95/65
9 Pull ups
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Coach Rippetoe on the Bench Press
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Article:
Team sports blamed for the gap between 'athletes' and 'obese'
An over-emphasis on competitive team sports in schools is being blamed for "marginalising" the wider efforts to promote physical exercise.Research from Loughborough University suggests that healthy individual exercise is losing out because PE teachers want to focus on team games.
This means that pupils are not learning about personal exercises such as aerobics and pilates, say researchers.
Posted by Jeremy Jones at 8:40 PM | Comments (14)
August 31, 2008
080901 MONDAY - Happy Labor Day
++ NEW CLASS SCHEDULE FOR SEPTEMBER!! ++
From left to right: Brian Nesmith, Jeremy Jones, Jax Jones (being held), and the great Dan John at the 2008 Highland Games in Pleasanton.
Dan imparting some wisdom upon Jax and I:
And this is me enjoying some Haggis:
Workout: "Manual Labor"
Perform as many rounds as possible in 30 minutes of:
100m Farmer Carry (45lb dumbbells for men, 25lb dbs for women)
20 Sledge Hammer swings (16lb sledge for men, 10lb sledge for women)
20 Virtual Shoveling over 1' barrier (45lb bar +45lb plate for men, 25lb plate for women)
50m tire flip (men - large tire, women - smaller tire)
50m sled drag (tire sled on asphalt, men - 53lb, women - 35lb)
Post rounds and fractions of rounds completed to comments.
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Article:
Children in Great Britain are rewarded at Fitness Camp.
Post thoughts to comments.
Posted by Jeremy Jones at 8:36 PM | Comments (9)
August 19, 2008
080820 WEDNDESDAY "How Many Makimbas?"
Darren and Jeremy (your's truly) giving the horns after the 4 x 400m runs workout.
Workout:
Perform as many "Makimbas" in 20 minutes as possible:
1 Makimba =
3 rounds, 15 - 10 - 5 reps of
10lb dumbells (or more if you can handle it)
Burpees
Air squats
Post Number of Makimba's to comments.
Be careful you don't get Rhabdomyolysis.
Click here for CrossFit Kids doing a single Makimba Video
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"Hump Day" Article:
Contraceptive Pill May Affect Women's Partner Choice
"Disturbing a woman's instinctive attraction to genetically different men could result in difficulties when trying to conceive, an increased risk of miscarriage and long intervals between pregnancies. Passing on a lack of diverse genes to a child could also weaken their immune system. . ."
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Article:
Happiness the Key to Longer Life
"After reviewing 30 studies carried out worldwide over periods ranging from one to 60 years, the Dutch professor said the effects of happiness on longevity were "comparable to that of smoking or not".That special flair for feeling good, he said, could lengthen life by between 7.5 and 10 years. . ."
Post Thoughts To Comments.
Posted by Jeremy Jones at 9:18 PM | Comments (10)
August 3, 2008
080804 MONDAY
It has been a week or two since we have seen the Wolfman. Where has he gone?
Workout:
Deadlift
3, 3, 3, 3, 3, 3, 3, 3, 3, 3 (that's 10 sets of 3). Keep adding weight each round.
Post Max load to comments.
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Article:
Obesity prevention efforts should begin at age 2
"More research is needed to determine the causes of early obesity including "information on family history and the dietary and exercise habits in infancy,"
Exercise habits in infancy!? That is just ridiculous. How about the dietary habits of the parents! -jj
Post Thoughts to Comments.
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FGB III is set for Saturday, September 27, 2008
Athletes For a Cure and the Wounded Warrior Project: Fight Gone Bad Fundraiser
Here is more Fight Gone Bad Videos from previous year fundraisers: Click here
Are you interested in participating at DCF?
Please post in comments.
Posted by Jeremy Jones at 7:56 PM | Comments (8)
July 15, 2008
080716 WEDNESDAY
Jorgy mid air clap at the CrossFit games.
Workout: 4 rounds for time,
100m Lunge, 25lb db men, 15lb db women
400m run
20 pullups
Post time to comments
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89% of "children's food" provides poor nutritional quality
Post thoughts to comments.
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Don't forget to post your music requests so we can get a good play list for The Shed (post artist AND song). -jj
Posted by Jeremy Jones at 8:55 PM | Comments (10)
July 13, 2008
080714 MONDAY
Darren gives the Double Diablos
Workout:
Overhead Squat
5,5,5,5,5
Post loads to comments.
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Article:
Scientists learn how food affects mental health
Omega-3 fatty acids — found in salmon, walnuts and kiwi fruit — provide many benefits, including improving learning and memory and helping to fight against such mental disorders as depression and mood disorders, schizophrenia, and dementia, said Gómez-Pinilla, a member of UCLA's Brain Research Institute and Brain Injury Research Center. . ."Dietary deficiency of omega-3 fatty acids in humans has been associated with increased risk of several mental disorders, including attention-deficit disorder, dyslexia, dementia, depression, bipolar disorder and schizophrenia," he said. "A deficiency of omega-3 fatty acids in rodents results in impaired learning and memory.". . .
Preliminary results from a study in England show that school performance improved among a group of students receiving omega-3 fatty acids. In an Australian study, 396 children between the ages 6 and 12 who were given a drink with omega-3 fatty acids and other nutrients (iron, zinc, folic acid and vitamins A, B6, B12 and C) showed higher scores on tests measuring verbal intelligence and learning and memory after six months and one year than a control group of students who did not receive the nutritional drink. This study was also conducted with 394 children in Indonesia. . .
A long-term study that included more than 100 years of birth, death, health and genealogical records for 300 Swedish families in an isolated village showed that an individual's risk for diabetes and early death increased if his or her paternal grandparents grew up in times of food abundance rather than food shortage.
"Evidence indicates that what you eat can affect your grandchildren's brain molecules and synapses," Gómez-Pinilla said. "We are trying to find the molecular basis to explain this."
Controlled meal-skipping or intermittent caloric restriction might provide health benefits, he said.
Excess calories can reduce the flexibility of synapses and increase the vulnerability of cells to damage by causing the formation of free radicals. Moderate caloric restriction could protect the brain by reducing oxidative damage to cellular proteins, lipids and nucleic acids, Gómez-Pinilla said. . .
In patients with major depression and schizophrenia, levels of a signaling molecule known as brain-derived neurotrophic factor, or BDNF, are reduced. Antidepressants elevate BDNF levels, and most treatments for depression and schizophrenia stimulate BDNF. Here, too, omega-3 fatty acids are beneficial, as is the curry spice curcumin, which has been shown to reduce memory deficits in animal models of Alzheimer's disease and brain trauma. BDNF is most abundant in the hippocampus and the hypothalamus — brain areas associated with cognitive and metabolic regulation.
The high consumption of curcumin in India may contribute to the low prevalence of Alzheimer's disease on the subcontinent. . .
Posted by Jeremy Jones at 8:02 PM | Comments (5)
March 13, 2008
080314 FRIDAY
***0600 FRIDAY MORNING CLASS CANCELED THIS WEEK (MARCH 14th)***
Jorgy loves the Concept 2 rowing erg.
Workout:
Deadlift
5,3,3,2,2,2,1,1,1,1
Post loads to comments.
Afterward - practice handstands.
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Article(s):
Are you taking your Fish Oil pills?
At DCF we do feel that natural foods are the best way to go, and any supplementation is ancillary with few exceptions. One of them is Fish Oil, or more specifically Omega-3 Fatty Acids.
Why are our diets so lacking? First of all, if you eat wild tuna, mackerel, sardines and salmon regularly (almost every day) you probably aren't lacking. These fish are full of 'fish oil' (hence the name). But if you also eat wild game meat (Buffalo, Elk, Deer, etc) you are probably in the clear as well. Grass fed beef also is a winner when it comes to Omega-3s. These meats are are not fed with grain or corn, therefore their meat is has about the same amount of Omega-3s as the fish!
You read that correctly. Grass fed beef and wild game meat is full of the best type of fat, and is probably as healthy as eating fish. So if you aren't a big fish fan, start ordering buffalo instead, and get to Trader Joe's for some pretty decent grass fed beef. Coincidentally, our hunter-gatherer (see genetic) ancestors only had access to wild fish and game, therefore their diets were chock full of these good fats.
All that being said, fish and grass fed beef are hard to get every day. And if you don't cook and eat grass fed beef right away it can take on that "gamey" flavor everyone hates. That is where Fish Oil Pills come in. Go out, buy some fish oil pills and take a few with every meal. Reap the rewards without dealing with "fishiness" or "gameyness".
Today's articles focus on Omega-3s and brain function, but the benefits don't stop there. Look through the archives for a ton of more articles on Fish Oil and Omega-3s.
Typical low Omega 3 diet of Americans place kids brains at risk
Fish Oils could protect the brain from decline
Omega 3's protect against Parkinsons, study says
Eating Fish, Omega-3s, fruit and veggies lowers risk of memory problems
Posted by Jeremy Jones at 7:52 PM | Comments (5)
March 3, 2008
080303 MONDAY "Linda" aka "The 3 bars of death"
Kicking ass and taking names: Yesterday's Fight Gone Bad.
Workout:
"Linda"
10,9,8,7,6,5,4,3,2,1 rep rounds of the following lifts for time:
Squat Clean (75% of your bodyweight)
Bench Press (100% of your bodyweight)
Deadlift (150% of your bodyweight)
If you can't handle the weights as prescribed, scale back the weights accordingly. "Rep rounds" means do 10 reps of each exercise, then 9 reps, then 8 reps. . . down to one.
Post weights used, and total time to comments.
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Article:
Women who suffered abuse as children spend more on health care
"Middle-aged women who suffered physical or sexual abuse as children spend up to one-third more than average in health-care costs, according to a long-term study of more than 3,000 women. Even decades after the abuse ended, these women used health services at significantly higher rates than did non-abused women, the research found."
"Women who had no history of abuse spent an average of $2,413 a year (in 2004 dollars) on health care costs. Women who were sexually abused only paid an average of $382 a year more, those who were physically abused spent $502 more, and women who suffered both types of abuse spent $790 a year in additional health care costs."
Posted by Jeremy Jones at 8:47 AM | Comments (10)
February 8, 2008
080209 "Your Very Best"
Watch this video until the end. (I don't know where Ross gets this stuff!)
Next time you are starting a workout, don't hope to get a good time. Just do your very best, every workout, and you will dominate. Don't let your mind defeat you before you have started.
Workout: (From the CrossFit main page)
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments. And compare yours to the times posted on the National Site.
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Articles:
Television causes hypertension in obese kids
"Children watching 2 to 4 hours of TV had 2.5 times the odds of hypertension compared with children watching 0 to <2 hours. The odds of hypertension for children watching 4 or more hours of TV were 3.3 times greater than for children watching 0 to <2 hours of TV. "
Three studies showing video games encourage violence and hostility in young boys
"The authors found that respondents who had more exposure to violent video games held more pro-violent attitudes, had more hostile personalities, were less forgiving, believed violence to be more typical, and behaved more aggressively in their everyday lives."
"It found that children who played more violent video games early in the school year changed to see the world in a more aggressive way, and became more verbally and physically aggressive later in the school year -- even after controlling for how aggressive they were at the beginning of the study. Higher aggression and lower pro-social behavior were in turn related to those children being more rejected by their peers"
Early exposure to violent TV promotes aggression in boys
Get the kids off the couch and into sports and the outdoors. The fate of the civilized world might just depend on it. -jj
Posted by Jeremy Jones at 7:48 PM | Comments (9)
January 21, 2008
080121 MONDAY "Martin Luther King Jr. Day" & CFT
For a great man, let's put out a max effort.
Warm up then do a 500m sprint on the rower. Try to set a PR, then:
CrossFit Total (CFT)
Working up to a maximum single:
Back Squat
Strict Press
Deadlift
Add up the three numbers to get your CFT.
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Article:
Renegade lunch lady saving kids lives
"Half of all the Hispanic and African-American kids born in 2000 and one-third of Caucasian kids will have diabetes in their lifetime, many before they graduate college"
". . . They're "basically making money off our children's health and their future," she says. "I'm just so pissed off."
Carbs, Protein, Fat balance arguments aside (she promotes the FDA high carb, low fat pyramid - which is the shape most people become if they follow those guidelines), this woman is definitely forcing some steps in the right direction. -jj
Posted by Jeremy Jones at 9:17 AM | Comments (4)
January 15, 2008
080116 WEDNESDAY
CrossFit Games METACON workout:
Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps
Post time to comments. (there is a 20 minute time cap)
Click here for a PDF of the results from the first annual "CrossFit Games"
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Article:
The US is in a "Baby Boomlet"
Is there a direct correlation to the increased births and the propagation of CrossFit? . . . (and does everyone else hate the word "boomlet" as much as I do?) -jj
Posted by Jeremy Jones at 6:36 PM | Comments (3)
January 2, 2008
080102 WEDNESDAY
The warm and inviting Shed during a cold blue sunrise.
Workout - 4 rounds for time:
20 ring push ups
20 dumbbell thrusters (@35lbs each)
20 pull ups
20 walking lunge steps
200 m run
Post time to comments.
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Article:
Diet for kids brain develpment
Post thoughts to comments.
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Don't forget to post your goals for 2008 to the Benchmarks Posting.
Posted by Jeremy Jones at 8:44 AM | Comments (7)
December 20, 2007
071220 THURSDAY
Jorgy shows the proper squat. Feet flat. Chest up and out. Abs tight. Lower back taught and arched. Use a Dynamax ball to guage your depth if needed. And, extend your hips and stand up at the top! We are watching. (20lb weight vest optional).
UPDATE: LUCA'S MUY THAI BOXING AT 6:30 TONIGHT. ALL ARE WELCOME!!
Girls Of The Day
The Dreaded "Fran"
There is no workout as simple and fast that causes more "wod dread" than Fran...
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Jackie
1000 Meter Row
50 Thrusters 45#
30 Pull-Ups
Post time to comments.
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Article: Lack of sleep may lead to fatter kids
Here's another reason to get the kids to bed early: More sleep may lower their risk of becoming obese.
Posted by Jeremy Jones at 9:45 AM | Comments (18)
November 15, 2007
071115 THURSDAY
Anne with good 'high and outside' elbow technique on the Sumo Deadlift High Pull.
Workout (from the CrossFit Mothership Yesterday):
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
(here is a video of Nicole from CF Santa Cruz doing Linda)
Post time to comments.
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Article(s):
I am going to declare today "Breast Day" here at DCF with three articles related to breast FEEDING (I don't know what the rest of you were thinking about . . . you bunch of gutter minded . . . ) -jj
Breast Feeding Babies Offers Them Long Term Heart Health Benefits
Breast Fed Babies Breathe Easier
Breast Feeding Cuts food allergy risk
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See Luca's 0800 WOD after the Jump below.
wOD With Luca 08:00
Even if Rick was late he still came, I like the idea of arriving on time for class I still like the fact
that he came after work, I had started my Linda by then, but in between my huffing and puffing I was able to dispense his W.O.D., good reason to rest eheh
5 Rounds for time of:
15DL(135#)
400m Run
We had some fun see you on Tuesday Morning
Posted by Jeremy Jones at 1:11 PM | Comments (3)
November 9, 2007
071109 FRIDAY "Elevation"
Our "Team 6" Firebreathers midway through the "Elevation" workout (Rick got a nice rip doing pull ups and bar muscle ups).
Workout:
"Elevation"
In 20 minutes, try to accumulate as many feet of "Elevation" as possible using the following exercises. Next to each exercise is the number we used for distance at the SHED. If you are doing this at on your own, you may change the values to what you have to work with. We also gave two different scores based upon height (over 6 foot is on the left, under 6 foot is on the right).
Rope Climb: 6 foot and up = 12 / 6 foot and under = 11
Muscle Up (bar or rings): 5 / 4
Pull Up: 2.5 / 2
Ring Dip: 2 / 1.5
Box Jump (same for both heights): big box = 3, med box = 2, small box = 1
Step ups (same for both heights): big box = 1.5, med box = 1, small box = 0.5
Tally up your reps for each movement and add it all up for a total score.
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Article:
Lack of sleep may lead to fatter kids
Post thoughts to comments.
Posted by Jeremy Jones at 11:10 AM | Comments (7)
October 26, 2007
071026 FRIDAY - "Fight Gone Bad"
From left to right, showing their horns, DCF'rs Jon, Sarah & Mike E. at JJ's fight night. Check out JJ's comeback story on the CrossFit Affliliate page.
0600h WOD: "Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
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Article:
Turning Rides to School into Walks to School
Post thoughts to comments.
Posted by Craig at 8:24 AM | Comments (7)
October 4, 2007
071004 THURSDAY MORNING
WOD w/Luca
This morning we did a nice combinations of movements, for a good work-out:
10-9-8-7-6-5-4-3-2-1 of
95lb Thrusters
K-B Swings
Box Jumps
All done for time
Cause and effect.
We had Archie, Ariel and Josh, which was working with the gravy.
Nice work everyone and see you in a couple of weeks.
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Article (s):
Pregnant Women should eat more fish
With this article:
Study shows Fish Oil supplements improve brain development of children.
Gives more reasons to eat more fish.
Without failure, the more studies that involve fish oil, the more good results we find out about. If you aren't eating fish every day, you should be TAKING YOUR FISH OIL. I recommend Kirkland Brand from Costco (the "Enteric" kind). They are cheap and doesn't give me the 'fish burps' if I take more than a few.
Personally I take 15 capsules a day because I eat a lot of other fats and it is good to balance the 'bad fats' with the 'good fats' (each Kirkland brand cap has 440mg Omega-3 fatty acids - 200 DHA and 240 EPA). But if you just take a few a day you will notice the results. -jj
Posted by at 9:54 AM | Comments (4)
September 20, 2007
070920 THURSDAY
This morning I thought I was going to be all by myself, than, as they say" better later than never", Jon, Sarah and Josh showed up, so to make them pay for their tardiness I put them through
20 MINUTES OF TABATA HELL:
75lb Thrusters
Push Ups
K-S 20kg
Pull-Ups
Tabata style with one minute rest between rounds.
We also had a Newbie Archie, thanks Craig for helping him while we did our WOD.
Good work everyone see you on Tuesday
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Article:
Young Gymnasts show high bone density
(picture from nataliebehring.com)
Posted by at 9:34 AM | Comments (1)
September 10, 2007
070910 MONDAY
Another day of fun at The Shed.
Workout:
Warm up Metacon -
3 rounds for time:
Run 200m
20 abmat situps
20 push ups
Then some max effort training with the Overhead squat (OHS):
3,3,3,3,3,3,3,3,3,3 (that's 10 sets of 3 reps)
Post results to comments.
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Article:
Food additives may cause hyperactivity: study
Post thoughts to comments.
Posted by Jeremy Jones at 10:58 AM | Comments (1)
August 13, 2007
070813 MONDAY
Darren tows Aaron in the tire.
Workout:
For time,
100 'L' pull ups
5 tire/sled drags (50 m, 25 - 50% bw)
150 Kettlebell swings (1.5 pood)
Divide the work anyway you want to get the shortest time (for example: 20 Lpulls, 1 sled drag, 30 swings).
Post time to comments.
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Article:
Sleep patterns linked with teen behavior
Cortisol is the enemy. Sleep is the key to decreasing cortisol. I do find it interesting how society stresses the importance of diet and sleep for teens, but does not place the same importance for the parents. -jj
Posted by Jeremy Jones at 8:31 AM | Comments (4)
July 10, 2007
070710 TUESDAY
Josh loves deadlifts.
Workout:
TABATA!!!
8 rounds of 20 seconds plus 10 seconds of rest per round.
Push Ups
Squats
Sit Ups
Add up your lowest score from each round to get your total!
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Article:
Neighborhood Booze Ads May Increase Youth Drinking
Posted by robarnum at 8:28 PM | Comments (3)
June 15, 2007
070615 Friday
Starting at the bottom: Craig, Sara, Stav, Jorgie (staggering away from the rope), and Jon.
From the CrossFit Mothership (yesterday's workout actually). Brandon's performance (click to download vid) was so sweet, we had to pay homage.
Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent
Post rounds and fractions of rounds completed to comments.
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Article:
Playgrounds as an Obesity Weapon
Post Thoughts to comments.
Posted by Jeremy Jones at 4:55 PM | Comments (6)
April 24, 2007
070424 BMI on Kids Report Cards
NY Times Article: As Obesity Fight hits Cafeteria, Many fear note from school.
PBS Article: Body Mass Index Report Card
Now I am not a fan of the Body Mass Index (BMI) as a hard fast rule, I do believe it can help 'flag' kids as having potential weight problems.
While some people believe that putting the score on the report card is a little tough, I tend to disagree. If a child is failing math, he/she (with the help of their parents) has to do something about it. The BMI is not nearly as clean cut as math problems, but the adequate action by the parents is: Find out if your child is at risk (either overweight OR underweight). If the BMI doesn't apply to them because of their body type (athletic/muscular people can show up as 'overweight', as can very tall thin people), disregard the information and congratulate your child for being special.
It is time for us to leave behind the "don't hurt the child's feelings" ideas, and start preparing them for the REAL WORLD. Obesity, heart disease and insulin resistance (Type II diabetes) are where our children are headed. These (and many more health issues) are the price that children will pay for a 'good body image' at the risk of being healthy. They are the prices we will all pay in health care costs. It is the job of our educators and parents to protect our children and to teach them that ultimately THEY will be responsible for their health, not the government, not the advertisers, not the food itself.
As far as eating disorders go. . . these stem from ignorance and lack of education. Kids develop eating disorders from bad body image when they lack the knowledge and tools to understand their body and what healthy options are available to them. Educators and parents have to step it up and get themselves educated and be ready to step in before the child gets to the point of developing an eating disorder.
We tried the 'sheltering' thing with the "everybody is special and important". The "No Child Left Behind" thing is lowering standards and hurting the kids that would excel. This stuff is not working. It is time for adults to start 'preparing' kids for adulthood with all of it's challenges and tribulations. We need to teach them that 'responsibility' and 'hard work' are not just essay topics from a Ernest Hemingway short story.
-jj
Posted by Jeremy Jones at 1:06 PM | Comments (1)
April 2, 2007
070402 Tire Flips at dawn
Jason shows the tire who's boss
Workout
As many times as you can, complete the following couplet:
50m "Spartan" tire flips* with 100lb tire
21 pull ups
Post number of complete and partial rounds to comments.(* "Spartans": flip tire, jump to center, jump out forward, run around and flip again). Substitute the tire flips for 40 - 95lb power cleans and 50m of lateral feet together hops.
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Article:
"One-Third of American Youth not Physically Fit"
Posted by Jeremy Jones at 2:38 PM | Comments (1)
March 20, 2007
070320 Tuesday: REST
++ No Class Tonight (Tues) - Next Class Wed AM & Thu PM - See Schedule ++
Need exercise ideas for your kids? Check out CrossFit Kids for a wod scaled for age/experience.
In my 25 years of toiling at exercise, I know the secret to improved fitness and weight management: exertion and variety! I have witnessed many, many fat people (even obese) train for and run 10k's and marathons, apathetically grind away on treadmills and elipticals, and lift weights for hours at a time - all with little result. Doctors and trainers alike discourage exercise that elevates the heart rate to maximum levels. "If you feel feint..." you know the rest. Frankly, if I feel feint, I know my effort was meaningful enough to provoke results (see: What is Fitness, by Greg Glassman).
CrossFit has confirmed this "exertion principle" for me. Fortunately, CF also helped me understand that powerful exertion need only occur for short periods (bursts) to be effective. It appears the same may be true for children, as the article below indicates.
More on this subject from me later. In the meantime, read on about how to help your children:
The secret to slim kids: 15 minutes spurts of activity.
Short bursts of intense play most helpful, experts say!
Just 15 minutes a day of kicking around a ball or swimming might be enough to keep children from becoming obese, British and U.S. researchers said on Monday.
A study of 5,500 children who agreed to wear a motion sensor device showed that those who exercised more were less likely to be obese — and that short bursts of intense activity seemed to be the most helpful.
Link: BURSTS
Secret to slim kids: 15 minutes of activity
Short bursts of intense play most helpful, researchers say
Reuters
Updated: 9:43 p.m. PT March 19, 2007
Just 15 minutes a day of kicking around a ball or swimming might be enough to keep children from becoming obese, British and U.S. researchers said on Monday.
A study of 5,500 children who agreed to wear a motion sensor device showed that those who exercised more were less likely to be obese — and that short bursts of intense activity seemed to be the most helpful.
Children who did 15 minutes a day of moderate exercise — equivalent to a brisk walk — were 50 percent less likely than inactive children to be obese, the researchers reported in the Public Library of Science journal PLoS Medicine.
“Our data suggest that higher intensity physical activity may be more important than total activity,” Andy Ness of the University of Bristol and colleagues wrote.
“This study provides some of the first robust evidence on the link between physical activity and obesity in children,” Chris Riddoch of Britain’s Bath University, who worked on the study, said in a statement.
“We know that diet is important, but what this research tells us is that we mustn’t forget about activity. It’s been really surprising to us how even small amounts of exercise appear to have dramatic results.”
A growing problem
Obesity is on the rise in many countries, including the United States, where 60 percent of the population is overweight or obese, Britain and elsewhere in Europe.
It is clearly a matter of people eating more calories than they burn off, but experts cannot agree whether diet or exercise is more important — and which kind of exercise might be best.
Ness’ team studied 5,500 children, with an average age of 12, who with their mothers have been taking part in a larger, long-term study of health.
The children agreed to wear a device called an accelerometer, which measures total activity, and they had X-ray scans for body fat. The researchers rated the children with the top 10 percent levels of fat mass as obese.
The less the children exercised, the more likely they were to be obese, the study found.
“These associations suggest even a modest increase of 15 minutes moderate and vigorous physical activity might result in an important reduction in the prevalence of overweight and obesity,” the researchers wrote.
Copyright 2007 Reuters Limited. All rights reserved. Republication or redistribution of Reuters content is expressly prohibited without the prior written consent of Reuters.
Posted by Craig at 12:13 PM | Comments (1) | TrackBack
March 16, 2007
070316 Friday
++Next workout Monday the 19th!++
++ANNOUNCEMENT++
We have been inundated with spam lately (part of being a often visited site). Until we figure out how to get this MovableType software to do what we want, we must ask for people to register before making comments. Thank you for your patience. You can always email us: info@diablocrossfit.com
Our own 'black boxes'!
The first person to post the source of the quote "Lasciate ogne speranza, voi ch'intrate" or "Abandon all hope, you who enter here" gets a free sticker!
Workout: Thursday's cousin
5 Rounds for time:
20 Wall ball shots
15 Box jumps
10 Pull ups
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Articles:
Breast Growth In Boys May Be Caused By Lavender And Tea Tree Oils
Common chemicals lowering sperm count, testosterone, increasing obesity:
Chemicals are chemicals people. Just because something is "organic" or "all natural" it doesn't mean it is good for you. That being said, I wonder if there is a relation to the earlier female puberty onset that we have been noticing in the last few decades as well as the 'de-masculination' of our society and these hormone altering substances. -jj
Kevin figured out it was the inscription was from Dante's Inferno. Who (other than Kevin) can tell me where it was in that 'Divine Comedy'?
(there is another sticker available)
The contest is still On! Email me the answer at jjones@diablocrossfit.com.
Posted by Jeremy Jones at 11:15 AM | Comments (1)
