August 5, 2010
Friday - Aug 6, 2010 - Oh no! Faux chicken made from the two WORST things I can think of
Hector was one of the only guys brave enough to do both the speed and the strength portions of the Alameda Sheriff's challenge, wearing a DCF shirt the whole time to boot!
Workout: "DT"
5 rounds for time.
12 Deadlifts
9 Hang power cleans
6 Jerks
(Advanced: 155lbs, Intermediate: 105lbs, Novice: 65lbs)
15 minute time cap.
Log your results online by clicking here.
Article: Oh No! They have tried to make Chicken. . . using the two WORST ingredients in modern diets. . . The end is nigh.
(Thanks to Joe B for the link. He wouldn't even feed soy and wheat to chickens let alone eat "chicken" made from soy and wheat. -jj)
Posted by Jeremy Jones at 8:01 AM | Comments (15)
May 10, 2010
Tuesday - May 11, 2010
Andrew is one of the primary people responsible for all the awesome photos at many of our events (and he is good at ring dips to boot!).
Workout: Deadlifts
5 - 5 - 5 - 3 - 3 - 3
Metabolic Conditioning Workout:
As many rounds as possible in 7 minutes of:
30 jumping Pull-ups
30 jumping ring dips
Record total rounds.
Log your results online by clicking here.
Article: More Police and Fire Recruits Fail Fitness Tests.
Don't forget about the Pose Running Clinic on Saturday (reserve your spot here), Bay to Breakers on Sunday!
Posted by Jeremy Jones at 6:32 PM | Comments (16)
March 20, 2010
Sunday - Mar 21, 2010 "Danny"
One year ago today, Oakland SWAT Sergeant Daniel Sakai, age 35, was killed (March 21, 2009) in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Workout: "Danny"
As many rounds as possible in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
Log your results online by clicking here.
Article: The details of last years tragedy.
The Deputy Sheriffs' Association of Alameda County has established a memorial fund. Mail contributions to San Francisco Police Credit Union, attn.: OPD Memorial Fund, 6689 Owens Drive, Suite 125, Pleasanton, CA 94588. Make checks payable to OPD Memorial Fund.
If you see an a law enforcement officer today, make sure you go out of your way to thank them for their service.
Posted by Jeremy Jones at 9:38 PM | Comments (5)
July 5, 2009
090706 MONDAY
Wife Elani makes sure "Matt 6am" hits full extension.
Olympic weightlifting warm up: One arm dumbbell squat snatch 5 right, 5 left. 3 rounds. Use a light weight and go up if you feel comfortable. Squat as low as possible each rep (hamstrings to calves if you can do it).
Workout:
Front Squats:
5, 5, 5, 5, 5
Post loads to comments.
Bonus mini metcon to follow.
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Article: "Police Work Undermines Cardiovascular Health, Comparison To General Population Shows"
". . . Violanti and colleagues have been studying the role of cortisol, known as the "stress hormone," in these police officers to determine if stress is associated with physiological risk factors that can lead to serious health problems such as diabetes and cardiovascular disease. . .
"When cortisol becomes dysregulated due to chronic stress, it opens a person to disease," he said. "The body becomes physiologically unbalanced, organs are attacked and the immune system is compromised as well. It's unfortunate, but that's what stress does to us." . . ."
Click here for complete article.
Posted by Jeremy Jones at 7:58 PM | Comments (25)
April 27, 2009
090428 TUESDAY "Goodbye for now Alex"
+++CLASS AT DCF CLOSED THIS WEEKEND - Everyone should come to the Qualifiers to cheer on our fellow DCFers+++
Alex will be leaving DCF for a spell while he plays Baseball in Indiana. He plans on resuming coaching upon his return (in approximately 5 months or so).
Workout: (Alex would have really liked this workout)
For time.
Run 800m
15 Thrusters (135lbs men, 95lb women, or less if needed)
Run 400m
12 Thrusters
Run 200m
9 Thrusters
Run 100m
Thrusters must start from the floor every set (don't use racks).
Post time to comments.
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Article from Jon Gilson at "Again Faster":
Ian Carver: A better way (implementing CrossFit in Law Enforcement departments).
". . .In Patrol you go from zero to 60. You're out talking to somebody and the next thing you know it's a foot pursuit and you're going over fences and then you're getting in a fist fight. That exact scenario happened to me prior to me leaving there one day. That was really a changing life for me was getting into a fight with a guy that I chased for a long time, getting stuck in a backyard with him and just being in a literal toe-to-toe fist fight for about a minute and a half straight until the first units got there. . .
. . .Win or lose law enforcement combat in public, it’s not go home as the loser. It's you don't go home. And that right there, with him latched onto my gun, grabbing for my gun in that backyard and me doing all I could to fight this guy off and keep myself safe was the catalyst for me to go, "Okay, this is not the right way to train. There's got to be a better way. I know it's out there somewhere. Now what do I do?" . . ."
Click here for complete article.
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EVENTS:
May 2nd & 3rd is the NorCal Regional Qualifiers (that is this weekend folks!).
Directions to Aromas can be found by clicking here.
Please post to comments if you are looking for someone to carpool with.
May 9th is the Gymnastics and Parkour Workshop at Diablo CrossFit.
YOU MUST RESERVE YOUR SPOT AHEAD OF TIME. Email jeremy@diablocrossfit.com if you plan on attending.
Posted by Jeremy Jones at 9:58 PM | Comments (15)
