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 26, 2009
090727 MONDAY
Diablo CrossFit flying colors at the "Pure Pankration" Fights in San Francisco, July 16th. (Jordan Bouey in the green trunks just started at DCF)
Workout:
Back Squats
5, 5, 5, 5, 5
Post loads to comments.
Mini Metcon after squats.
As many rounds as possible in 8 minutes
20 double unders
10 Box Jumps (24")
5 Chest to bar pull ups
Post rounds to comments.
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Article: "Knee Injuries May Start With Strain On The Brain, Not The Muscles"
". . . University of Michigan researchers studying ACL injuries had subjects perform one-legged squats to fatigue, then tested the reactions to various jumping and movement commands. Researchers found that both legs—not just the fatigued leg—showed equally dangerous and potentially injurious responses, said Scott McLean, assistant professor with the U-M School of Kinesiology. The fatigued subjects showed significant potentially harmful changes in lower body movements that, when preformed improperly, can cause ACL tears.
"These findings suggest that training the central control process—the brain and reflexive responses—may be necessary to counter the fatigue induced ACL injury risk," . . ."
Click here for complete article.
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This is what "6am Matt" had to say about the rowing workshop Saturday:
"I started out the day with my 500 PR @ 132.4
with a little instruction early in the class I set a new 500 PR @ 128.6
and after all the instruction on my last 500 sprint ....Yep new PR 126.7
and my power to weight ratio was 2.38 (she said it was great)
and this is after all the other sprints, and rowing exercises
so yes the class was very good.
thanks
Matt"
We have another workshop this weekend with Angela Lim for mastering the clean. Click on "Upcoming Events" for more details.
Posted by Jeremy Jones at 9:07 PM | Comments (39)
July 23, 2009
090724 FRIDAY
Caption from Nancy (center tank top): "6am... if we have to explain it then you wouldn't understand"
Olympic Weightlifting warm up: Heaving Snatch Balance. (See article below for explanation and video) 3 sets of 5. Use light weights and go up in weight if you feel comfortable.
Workout: For time.
250m Row
25 Double Unders
10 Thrusters (135lbs men, 85lbs women)
Rest 1 minute
250m Row
25 Double Unders
10 Thrusters (135lbs men, 85lbs women)
Rest 1 minute
250m Row
25 Double Unders
10 Thrusters (135lbs men, 85lbs women)
Post total time (including rest intervals) to comments.
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Article: "Weightlifting Epiphanies" the Snatch Balance
". . . The snatch balance is an important exercise for lifters that are uncomfortable in the receiving position of the snatch or that miss lifts due to a poor lockout in the receiving position.
The advantages of the snatch balance over other assistance exercises such as overhead squat and snatch drops are: . . ."
Click here for complete article.
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EVENTS
Rowing Clinic This Saturday! There is still a few spots left so be sure to email jeremy@diablocrossfit.com it you would like to attend.
We are also having our Olympic Weightlifting Clinic with Angela Lim next weekend (August 1st). In addition to coaching, she will be doing video analysis of everyone's lifts at the seminar. Space is limited on this seminar so please register early by emailing jeremy@diablocrossfit.com.
Posted by Jeremy Jones at 9:41 PM | Comments (27)
April 26, 2009
090427 MONDAY
Max Aita and Martin Pashov from California Strength visited DCF last week to help the DCF crew with some power clean practice.
Workout:
Power Cleans
5, 5, 5, 5, 5
Touch and go on the floor each set. Letting go of the bar, or resting with the bar on the ground counts as a termination of a set.
Post loads to comments.
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Video: Martin Pashov clean and jerks 405 at Diablo CrossFit.
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Article from the "Life Spotlight"
Marketing Lies: There is no such thing as healthy sugar
". . .Simple; we want to believe it. We want to believe that we can “have our cake and eat it too”. That is, we want to think that we can get that sweet sensation without destroying our bodies. Unfortunately, it’s not true. Along with trans fats, sugar is the worst thing you can put in your body. . . "
click here for complete article.
Posted by Jeremy Jones at 8:25 PM | Comments (31)