July 12, 2009
090713 MONDAY "Darren Rosten - 39th fittest man on the planet!"
Darren Rosten - 39th fittest man on the planet.
Workout:
Snatch
3, 3, 3, 3, 3
Beginners work muscle snatch. More experienced lifters can try power snatches or squat snatches. Letting go of the bar before completing 3 reps counts as a failed set.
Post loads to comments.
Bonus mini metcon to follow.
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Article: "Oral/body inflammatory connection explained"
"Is your head where your heart is? It may be now. A strong connection between periodontal disease and cardiovascular disease (CVD) has been suggested in recent clinical studies. As many as 75 percent of adults in the United States have been affected by periodontal disease and an estimated 80.7 million adults (1 out of every 3) have been a victim of CVD in 2006 according to the American Heart Association. From the 80.7 million adults in the United States, 38.2 million are less than 60 years of age, which is almost 50 percent. . ."
Click here for complete article.
Posted by Jeremy Jones at 7:18 PM | Comments (40)
July 10, 2009
090711 SATURDAY
+++CLOSED SUNDAY (no class at 10am or 3pm due to the games!)+++
+++3pm classes will be canceled this weekend due to the games. But don't worry, I'll be posting workouts you can do at home so if you can't make the morning classes you can still get a workout in! Olympic lifting class and Muay Thai is canceled this weekend as well.+++
Diablo CrossFit Games 2009 Affiliate Cup Results:
Overhead squat pull up workout place: 31, Score: (840)
Hill Relay Run place: 30, Time: (0:12:28.400000)
Stadium Metcon place: 11, Time: (0:18:00.300000)
Overall Place: 16th out of 97 teams (2nd place for the Bay Area!)
(Not bad considering J dizzle's knee surgery two weeks ago, Yvonne's need for shoulder surgery and Jorgy's 103 temperature yesterday).Workout:
4 rounds for time.
Run 400m
50 air squats
Post time to comments.
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Article: Diets that are bad for your teeth are bad for the rest of your body as well
". . . Hujoel reviewed the relationships between diet, dental disease, and chronic systemic illness in a report published July 1 in The Journal of Dental Research. He weighed two contradictory viewpoints on the role of dietary carbohydrates in health and disease. The debate surrounds fermentable carbohydates: foods that turn into simple sugars in the mouth. Fermentable carbohydrates are not just sweets like cookies, doughnuts, cake and candy. They also include bananas and several tropical fruits, sticky fruits like raisins and other dried fruits, and starchy foods like potatoes, refined wheat flour, yams, rice, pasta, pretzels, bread, and corn. . ."
Click here for complete article.
Posted by Jeremy Jones at 8:40 PM | Comments (5)
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
090531 SUNDAY
Eleni watches Nancy's awesome form on "Randy"
Workout:
For time:
Run 800m
100 push ups
Run 400m
100 sit ups
Run 200m
50 push ups
Run 100m
50 sit ups
Post time to comments.
(compare results to March 31st, 2009)
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Article:
Treating gum disease helps rheumatoid arthritis sufferers
". . .People, who suffer from gum disease and also have a severe form of rheumatoid arthritis, reduced their arthritic pain, number of swollen joints and the degree of morning stiffness when they cured their dental problems. . ."
Click here for complete article.
Posted by Jeremy Jones at 12:35 AM | Comments (11)
May 25, 2009
090526 TUESDAY
A big thanks to CrossFit Solano for coming out in force to our Barbecue!
Workout:
Power Clean
3, 3, 3, 3, 3
Add weight each round. Touch and go on the floor only (no resting with the bar on the floor).
Post loads to comments.
Bonus Mini Metcon to follow.
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Article:
Genetic link between heart disease and periodontitis.
". . .The relationship between the dental disease periodontitis and coronary heart disease (CHD) has been known for several years. Although a genetic link seemed likely, until now its existence was uncertain. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:08 PM | Comments (28)
April 10, 2009
090411 SATURDAY "3 times a Newbie"
Sarah sets a new PR for Deadlift.
Workout: "3 times a Newbie"
3 rounds for time.
400m run
10 pull ups
20 push ups
30 sit ups
40 squats
Post time to comments.
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Article:
Omega-3 Fatty Acids May Benefit Cancer Patients Undergoing Major Operations
New research from Trinity College Dublin published in this month’s Annals of Surgery points to a potentially significant advance in the treatment of patients undergoing major cancer surgery. The study was carried out by the oesophageal research group at Trinity College Dublin and St James’s Hospital. A randomised controlled trial showed omega-3 fatty acids given as part of an oral nutritional supplement resulted in the preservation of muscle mass in patients undergoing surgery for oesopahageal cancer, a procedure normally associated with significant weight loss and quality of life issues. . .
Commenting on the significance of the results, Dr Aoife Ryan said: “The results were extraordinary in the sense that no previous nutritional formulation had revealed such an outcome, with supplemented patients maintaining all aspects of their body composition in the three weeks following surgery. Patients given the standard supplement without omega 3 lost a significant amount of weight comprising 100% muscle mass. In fact 68% of patients suffered ‘clinically severe’ weight loss post surgery in the standard group (without omega 3) versus only 8% in the omega 3 group. The significant finding was that the patients did not lose just fat, as one would expect with weight loss, but instead they depleted their muscle stores significantly. Research has shown that a loss of 5lbs of weight produces significant effects on quality of life and a patient’s ability to mobilise and perform simple activities of daily living. Losing 4 lbs of muscle is even more significant”. . ."
Click here for the complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 9:52 PM | Comments (13)
March 30, 2009
090331 TUESDAY
Ed Tracey (from Oakland Police Department) and DCF Trainer and CrossFit Santa Rosa Fire's Stavros at CrossFit Oakland's Fund Raiser on Saturday. (A great photo from Thomas Campitelli. Click his name to see more of his work - good stuff).
Workout:
For time:
Run 800m
100 push ups
Run 400m
100 sit ups
Run 200m
50 push ups
Run 100m
50 sit ups
Post time to comments.
Compare to January 9th by clicking here.
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Website:
Albert & Eve - Organic and Local fruit and veggies delivered to your doorstep (if you live in the East Bay).
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Article:
Pregnancy: Bad Oral Hygiene Can Lead To Complications In Pregnancy And Problems For Babies
"Bacteria from a mother's mouth can be transmitted through the blood and amniotic fluid in the womb to her unborn child. This could contribute to the risk of a premature delivery, a low birth-weight baby, premature onset of contractions, or infection of the newborn child. . . "
Click here for complete article.
Posted by Jeremy Jones at 10:03 PM | Comments (36)
September 11, 2008
080912 FRIDAY
Jared's face says it all.
Workout-
5 rounds for time:
400m run
10 Strict Presses at 115lbs
Post time to comments
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Article:
How to avoid heart disease: Brush your teeth.
"The mouth is probably the dirtiest place in the human body," said Dr Steve Kerrigan from the Royal College of Surgeons in Dublin, Ireland. "If you have an open blood vessel from bleeding gums, bacteria will gain entry to your bloodstream. When bacteria get into the bloodstream they encounter tiny fragments called platelets that clot blood when you get a cut. By sticking to the platelets bacteria cause them to clot inside the blood vessel, partially blocking it. This prevents the blood flow back to the heart and we run the risk of suffering a heart attack."
Post thoughts to comments.
Posted by Jeremy Jones at 9:45 PM | Comments (16)
September 9, 2008
080910 WEDNESDAY
Margaret sets a personal record at the deadlift in Sarah's 10am "Girls Class" (140lbs I believe).
Workout:
As many rounds as possible in 20 minutes,
100m sprint
100m of : 10 walking lunges then 10 broad jumps repeated for the entire distance
30 push press (45lb dumbbells)
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Videos: High Fructose Corn Syrup isn't that bad (apparently). If you believe everything you see on TV.
For some of the real scoop on High Fructose Corn Syrup (HFCS), check out this link from Dr. Eades' Site:
http://www.proteinpower.com/drmike/uncategorized/high-fructose-corn-syrup-follies/
So fact one, we know were eating more sugar in general and more fructose in particular. We also know that fructose is metabolized differently than other sugars. Glucose, for example, can be used as is by virtually every cell in the body; fructose can only be metabolized in the liver (and in sperm cells). If we eat too much glucose, the metabolic process stores it away as glycogen–if we eat too much fructose, our livers convert it to fat and, typically, store it in the liver. Why? Because glucose metabolism is tightly controlled and fructose, in simple terms, jumps the main control point in the sugar metabolism pathway. . .
Post thoughts to comments.
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Article from Keith Wittenstein at CrossFit Virtuosity:
A couple of years ago my now-fiancée, Erin, told me I should read this book, "The Creative Habit" by Twyla Tharp. Tharp is one of the most prolific and acclaimed choreographers of all time. I thought the book sounded interesting and I would eventually get around to reading it. Well I finally did get around to reading it and it is amazing. I wish I had read it a couple of years ago when Erin first told me about it.There is a lot of information in this book that appeals to me as a former musician and a current writer/blogger. However, there is also a lot of information that appeals to me as an athlete and coach. Being creative, according to Tharp, is about forming good habits and rituals. Being creative is about work and consistency and skill. These traits are no less important for athletes and coaches, in my opinion. . .
Click Here for complete Article.
Posted by Jeremy Jones at 9:50 PM | Comments (6)
March 22, 2008
080323 SUNDAY "HAPPY EASTER"
Brian Nesmith returned to The Shed for an early morning Fight Gone Bad workout this week. It was good to have him back even if it was only temporary. We expect big things from Brian in the future as he starts his own affiliate!
Workout:
Go hunt easter eggs (or the easter bunny). Whichever suits you best.
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Article:
The Aussies know a few things about dental care apparently.
Posted by Jeremy Jones at 4:51 PM | Comments (7)
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)
February 7, 2008
080208 FRIDAY
This main website for the graphic is Weight.com. I found it on Ross Enamait's training blog
Workout: (from Eva T's blog)
Run one mile, stop every minute to do 20 air squats.
Post time and number of squats to comments.
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There is a new CrossFit Box in Santa Cruz, brought to you by Eva, Annie, Michele, Robb, and Jim!
With a line up like that, you can expect more big things in the Mecca of CrossFit.
Crossfit Santa Cruz Central.com
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And since Eva's many talents include breaking records, hearts, and plaque buildup. . here is a tooth related article:
Treating your periodontal pockets will help your pocketbook
"Researchers found that cumulative health care costs were 21% higher for those patients with severe periodontal disease than those with no periodontal disease."
Maybe we can start getting the major healthcare providers to start taking dental into account (for their own sake). -jj
Post thoughts to comments.
Posted by Jeremy Jones at 7:55 PM | Comments (4)
September 7, 2007
070907 FRIDAY "Filthy Fifty" aka "The Chuck Norris"
Craig finishes his last few Double Unders as Burton, Jon (with the thumbs up), Jimmy and Kelly give him encouragement.
Workout: "Filthy Fifty" or "The Chuck Norris" (also today's WOD from the CrossFit Mothership)
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.
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Article:
Here at Diablo CrossFit, we promote all health and fitness, and that includes your food mashers (teeth). Don't ask me about what supplements to take, argue with me about flax seed oil vs fish oil, or ask how linear periodization works for building muscle in men, if you don't brush and floss your teeth regularly (that also includes going to your dentist). Start with the basics, sleep, drink water, take care of your teeth, then we'll talk. -jj
Tooth Loss Linked to Higher Heart Disease Risk
Posted by Jeremy Jones at 10:37 AM | Comments (2)
June 6, 2007
070606 Wednesday
Josh N. Showing good "Shin to Chin" form on the Sumo Dead lift High Pulls.
Workout:
For time,
Hang Power Snatch (click "continue reading" for a written description)
10,9,8,7,6,5,4,3,2,1
alternated with -
Jumping pull ups
5,10,15,20,25,30,35,40,45,50
(i.e. first round 10 HPS, 5 jumping pull ups, then 9 HPS, 10 jumping pull ups, etc).
Use between 30% and 50% of your bodyweight for the Hang Power Snatches.
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Article:
Dental Care may Fight Diabetes, Stroke, Cancer
Spending wads of cash on healthy foods and supplements could be a waste if you are neglecting your dental health. Now go floss and brush those chompers. -jj
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A hang power snatch starts with the bar in the snatch grip (arms wide enough so the bar is about where the top of your zipper usually is), standing up so the bar is 'hanging' from your arms.
Bend the knees, and stick your butt back allowing you to explosively jump and shrug, taking the bar to full lockout overhead. Ideally, the arms should not aid in the movement. Only the jump and shrug should bring the bar overhead.
The results from the gym:
Posted by Jeremy Jones at 8:59 AM | Comments (2)
January 19, 2007
070119 "Farwell Gone Bad!"
Stavros says goodbye to Devil Duck.
He is leaving us for a while to complete the training course a the Sacramento Fire Academy (one of the toughest I hear). He should be stopping by periodically to get a workout in or to say hello.
Hopefully we were able to give him a little edge when he enters the CrossFit training now being used at the Sacramento Fire Academy.
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Workout: FIGHT GONE BAD!
(From the CrossFit FAQs page).
"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. We've used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: (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."
We did 3 rounds. If you think your tough enough, you can try a 10' wall ball target and 85lb SDHP like some of the guys did today (do to a slight clerical error).
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Article:
Following Wednesday's article, I wanted to throw out a cancer prevention method that most people neglect . . . flossing.
Gum disease linked with pancreatic cancer in study
"They found that men who had periodontal disease had a 63 percent higher risk of developing pancreatic cancer than men with healthy teeth and gums. Men who lost teeth within the past four years were especially likely to develop pancreatic cancer, they reported in the Journal of the National Cancer Institute. . ."
"Most convincing was our finding that never-smokers (with gum disease) had a two-fold increase in risk of pancreatic cancer," said Dominique Michaud of the Harvard School of Public Health, who led the study. . ."
"Nonetheless, this study is not proof, Michaud said.
"More research is needed both to confirm this finding in other populations and also to explore the role of inflammation in this particular cancer," she said. . ."
I do like it when the researchers admit that the study doesn't prove anything, just that there is some kind of relation.
I don't know about everyone else, but I am going to start carrying floss on me more often. I already started flossing more after hearing about it from Coach Dan John, and then Super Athlete / Dental Hygienist / Everyone's Favorite Exercise Model - Eva Twardokens wrote an article about it in the Performance Menu.
Posted by Jeremy Jones at 10:09 AM | Comments (5)