October 29, 2009
091030 Friday
+++ Oly Class Canceled On Saturday, Oct 31 +++
Clara makes the 32" box. . . And as you can tell by the picture, that box is pretty close to 2/3rds her height.
Workout:
6 rounds for time of:
5 Weighted Pull-up 45 lbs (25lb women)
5 Shoulder Press 95 lbs (65lb women)
200m Run
Record total time.
+++++++++++++++++++++++++++++++++++++++++++
Looking for a decent ice cream substitute?
Try this: Coconut milk Ice Cream (dairy, soy and gluten free). It tastes phenomenal and they got the texture of dairy ice cream as well! I found it at Whole Foods. It isn't cheap ($5 a pint), but I think it might be worth it.
Anybody have good homemade ice cream substitutes or recipes for coconut milk ice cream?
Post them comments.
+++++++++++++++++++++++++++++++++++++++++++
Tomorrow is the last day you can try out for the October "Challenge of the Month" Farmer Carries! If you haven't tried at all yet, give it a go! If you have, try again and see what you can get!
Posted by Jeremy Jones at 8:30 PM | Comments (17)
October 27, 2009
091028 Wednesday "Max Effort Test Day"
"100 mile Suzie" and "Rooney" hammering out some reps on the boxes during the Combat Conditioning class.
Workout: After a liberal warm up, perform as many of the following tests as desired -
400m run
500m row
Max push ups in a minute
Max sit ups in a minute (abmat, feet anchored if desired)
Tabata Squats
Max consecutive pull ups
Max weight from the floor to overhead
200m farmer carry (October Challenge)
Use a partner to count reps and keep time. DO NOT TRY AND DO ALL IN ONE DAY. Try to complete at least 2 - 3 within the hour.
+++++++++++++++++++++++++++++++++++++++++++++++++++++
Specialty Skills Clinic: Rowing - Thursday Evening!
October 29th at 7:00 - 8:00 PM at The Shed
Proper rowing technique can improve your efficiency on the C2 Rower and dramatically reduce your rowing times. At this skills clinic, we'll show you:
> The proper position for "the catch"
> Correct back angle for the pull
> "Fast hands"
> How to read the C2 Monitor for improved performance
> How to manage Stroke Per Minute pacing
> Drills and tips for improving your stroke and speed
If you've already purchased your Skills Clinic Series, you can reserve your space here.
If you haven't purchased your Skills Clinic Series, just click here.
Space is limited to the number of C2 Rowers (8).
Future Skills Clinics:
Nov. 5: Double Unders
Nov. 12: Kettle Bells
Nov. 19: The Snatch
Dec. 3: Rings
+++++++++++++++++++++++++++++++++++++++++++++++++++++
Article from Timothy Ferris: Gout - The missing chapter from the book 'Good Calories, Bad Calories'
". . .Moreover, the prevalence of gout seems to have doubled over the last quarter century, coincident (perhaps not coincidentally) with the reported increase in obesity, and it may have increased five- or even six-fold since the 1950s, although a large portion of that increase may be due to the aging of the population.(2) . . .
. . .This is another potentially harmful effect of fructose that post-dates the official reports exonerating sugar in the diet. And it is yet another mechanism by which sugar and high fructose corn syrup could be a particularly unhealthy combination. The glucose in these sugars would raise insulin levels, which in turn would raise blood pressure by inhibiting the kidney’s secretion of sodium and by stimulating the sympathetic nervous system, as we discussed in an earlier chapter, and the fructose would do it independently by raising uric acid levels and so damaging the kidney directly. If this were the case, which has never been tested, it would potentially explain the common association of gout and hypertension and even of diabetes and hypertension. . . "
Click here for complete article.
Posted by Jeremy Jones at 7:59 PM | Comments (25)
October 19, 2009
091020 Tuesday "400m Repeats" and "Congratulations Nancy and Alan!"
Kettlebells are Ringing! Congratulations Nancy and Alan! (and stay away from Napa unless you're looking for kids right away). Click "Continue Reading" below for a few more pictures!
Workout: "400m Repeats"
Four rounds,
Run 400m
Rest 2 minutes
Record time for each 400m.
++++++++++++++++++++++++++++++++++++++++++++++++++++++
Next Skills Clinic: "Craig Coaches the Clean"
Wed, Oct. 21 at 7:00 PM
Sign up now by clicking here! (you'll have to sign into your Mind Body account).
Topics to be covered:
Proper Start position
The 2nd pull
The scoop
The catch
Drills to improve technique
The number of athletes who can attend is limited so make sure you sign up right away to reserve your spot! You can purchase 10 packs for specialty clinics by clicking here.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++
". . . investigated the effects of a typical American diet, which is high in fat and sugar, compared to an Atkins-type diet, which is high in animal and vegetable fat but low in sugar, on the physiology and behavior of rats. Lesson learned: choosing between the so-called American diet and the Atkins diet can make a difference in managing weight and one’s response to stress. They found that rats fed the American diet exhibited greater anxiety and gained more weight than rats which were fed either the Atkins diet or a control diet, which was low in both fat and sugar. . ."
Click here for complete article.
The Bride showing off her hard earned CrossFit frame.
At the altar (I bet Alan tried to do pull ups on the arch - or at least thought about it).
Jimmy, Jordan, The Groom, and Matt (pre drinks I am told).
Marnie, The Bride, and Michelle
Thanks to Michelle and Matt for the Pictures!
Alan and Nancy - We miss you guys - Can't wait to have you back, but there is no rush!
Posted by Jeremy Jones at 7:26 PM | Comments (36)
September 28, 2009
090929 Tuesday 1/2 "Hansen"
DCF invades the Nutrition Certification seminar in CrossFit Monrovia. From left to right, Jordan (standing a little close to. . .), Jimmy (backward sunglasses dude), Kelly (I'm making a Jimmy and Robb 'manwitch'), Robb ("The Man") Wolf, Kate ("I'm a chemist and even I don't want to do the Zone diet"), Nick (aka "Ni-Jo"), Matt (6am rowing fiend), Scott ("Evan Almighty stole my image and I want royalties"). Click here for a slightly blurry group shot with more 'horns'.
Feel free to ask them for any nutritional advice from now on! I also expect all of them to post their favorite Robb Wolf quotes to the comments section.
Workout (in Honor of Bryn's Marine Husband returning home from Iraq): "1/2 Hansen"
5 rounds for time.
15 reps, 70lb Kettlebell swing (men) 53lb Kb swing women.
15 Burpees
30 abmat sit ups (or 15 GHD sit-ups)
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
(for ADVANCED DCFers who have a lot of time only - 45 minute time limit): Full "Hansen"
Five rounds.
30 reps, 70lb Kettlebell swing (men) 53lb Kb swing women.
30 Burpees
30 GHD sit-ups
Record total time.
+++++++++++++++++++++++++++++++++++++++++++++++++
Article: "Apple a day keeps the calories at bay?"
". . . Before lunch, the participants were given either nothing, 1½ medium peeled, cut-up apples (about 125 calories), or a similar caloric amount of applesauce, apple juice with added fiber or apple juice without fiber. About 15 minutes later, participants were served an entree of cheese tortellini and tomato sauce.
Participants who had the raw apple consumed 187 fewer calories than at the meals when they had applesauce, juice or nothing. . . "
Click here for complete article.
Don't get me wrong, I love apples. But first of all, 60 or so calories is not that much of a difference for eating a snack 15 minutes before the meal (it makes sense you'd eat less because you'd feel full sooner). Second, 5 weeks of cheese tortellini and tomato sauce for lunch 7 days a week would get very old - maybe that is why they ate less calories! -jj
Post thoughts to comments.
Posted by Jeremy Jones at 7:49 PM | Comments (18)
August 25, 2009
090826 Wednesday
Eleni does some beer weighted lunges after the workout for her birthday.
Workout: Push Press
3, 3, 3, 3, 3, 3, 3
(that's 7 rounds folks).
Post loads used.
Mini Metcon: As many rounds as possible in 12 minutes
5 Chest to bar pull ups
8 Burpees
100m Farmer carry* (45lb bumper plates men, 25lb bumper plates women)
*No penalty for setting down the bumper plates on the run.
Post rounds and fractions of rounds.
++++++++++++++++++++++++++++++++++++++
Article: Study finds that Obese People Have 'Severe Brain Degeneration'
A new study finds obese people have 8 percent less brain tissue than normal-weight individuals. Their brains look 16 years older than the brains of lean individuals, researchers said today.
Those classified as overweight have 4 percent less brain tissue and their brains appear to have aged prematurely by 8 years. . .
Click here for complete article.
++++++++++++++++++++++++++++++++++++++
Event: This week!
CrossFit Oakland is having a grand (re) Opening Party Friday, August 28th at 5p.m. (Workout followed by party). Address:
5741 Doyle Street
Emeryville, CA 94608
(510) 595-9348
info@crossfitoakland.com
Post to comments if you want to go (you won't want to miss it!).
++++++++++++++++++++++++++++++++++++++
Another Running Workout with Jan Maynard, 6:30pm at DVC track in Pleasant Hill. Click continue reading below to find out the details.
"Hi all,
Come out and join me for our regular track workout this Wednesday evening at 6:30 at DVC in Pleasant Hill.
Everyone is welcome.
This week we will be doing Warm up 1-2 miles 6X800 at 10k race pace with 200 walk/jog between then 2X200 build to all out with 200 walk jog between Then done!
Email me directly if you are interested so I know to look out for you. I am looking forward to getting my butt kicked on the track for the rest of the season with all of you."
-Jan
Posted by Jeremy Jones at 7:25 PM | Comments (25)
August 13, 2009
090814 FRIDAY
Shelby Tancredi (age 9?) Robert and Carrie's daughter rowed 4000meters for a $1 one night at the gym while her parents worked out. She rowed for almost 30 minutes while her parents were in class. She wanted to do something, so Craig put her on the rower thinking she'd last a minute or two - (Like Craig!) He gave her a couple pointers and she was off, with awesome form. Mark walked over 15 minutes later and she was at 2000m - so he offered her a $1 to get to 4000m. She ended up with blisters on her heels because she had no socks. She also didn't want to stop at 4k.
The Tancredi's moved here from Sacramento - they lived in a tough neighborhood and Shelby stayed indoors all the time. Her weight ballooned to over 100 pounds and was considered obese by her doctor. They moved to WC and she started going outdoors - losing 20lbs in 3 months. She probably lost 5 more during that row!
Workout: As many rounds as possible in 20 minutes:
25 Wall ball (men 20lb/10ft, women 14lb/10 ft)
25m Weighted lunges (men 25lbs in each hand, women 15lbs in each hand) Use Dumbbells or bumper plates.
Row 250m
Rest 1 minute
Post number of rounds completed (if you get to the end of the row by the end of the time, count it as a full round).
++++++++++++++++++++++++++++++++++++++
Video from Jon Gilson at Again Faster: Wall Balls
Wall Ball Shots from Patrick Cummings on Vimeo.
++++++++++++++++++++++++++++++++++++++
Article: Fatty foods affect memory and exercise
". . . Then half the rats were switched to high-fat rat chow (comprised of 55 percent fat), while the remaining rats stayed on their regular chow (which had 7.5 percent fat). After four days, the rats eating the fatty chow began to falter on the maze test — all of them did worse than when they were on their regular chow. On average, the rats on the fatty diet found only five treats before making a mistake. The rats who stayed with their regular food continued the same high level of performance on the maze, finding six or more treats before making a mistake.
Half of the rats had also been trained to run on a treadmill. After only a few days on the high-fat diet, the rats performed 30 percent worse on the treadmill. After five days of testing, the treadmill performance of the rats eating fatty foods had declined by half. . ."
Click here for complete article.
The problem with headlines and studies like this is that people jump to conclusions! Here is some of the fine print. . . The information on the rat food:
"Low-fat rat chow (a standard formula for lab rats)
7.5% fat, 17.5% protein, 75% carb
The fatty acid composition was 19% saturated fatty acids, 18% monounsaturated fatty acids, 62% polyunsaturated fatty acids, and 6% omega-3.
The high-fat rat chow
55% fat, 29% protein, 16% carb
The fatty acid composition was 27% saturated fatty acid, 48% monounsaturated fatty acid and 25% polyunsaturated fatty acid."
Zero omega-3s and not even close to enough carbohydrates to support endurance efforts (the only efforts they tested). This is less "high fat diet" and more "complete crap diet". This also doesn't take into account the human body's ability to shift to a "fat burning" mode versus a carbohydrate based energy system.
Bottom line, we know that in order to excel in health and fitness you must eat copious amounts of fat (the healthier the better) while still eating enough carbohydrates and protein. The performance numbers don't lie (no matter how the rats feel). -jj
Posted by Jeremy Jones at 5:12 PM | Comments (19)
August 7, 2009
090808 SATURDAY "Filthy Fifty"
+++Kickball Tournament Today!+++
+++"Fran for Cash" Today!+++
+++UFC Fight Night at the Gym Tonight at 7pm!+++
Hector knows how to get to full extension with his shoulders (and so should you)!
Workout:
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood, 35lbs),
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 and Beyond the Whiteboard.
BEGINNERS - if you have never done this workout before you are required to do the "Dirty Thirty" first (30 repetitions of every exercise). Once you have completed the 30 rep version, you can then complete the full version at a later date.
Modifying for a large class - For this workout to be considered "Rx'ed" it must be completed in order, but the next best thing is to do all the movements in the order at which equipment becomes available up to the last two (burpees and D.U.s). Those must be completed last.
++++++++++++++++++++++++++++++++++++++++++++
Website - Our own Judy Phillips has created a great resource for locals looking for smarter food choices:
Weston A. Price East Bay Area: http://wapfeastbay.ning.com/
"Welcome to the Tri-Valley Chapter of the Weston A. Price Foundation, which encompasses Dublin, Pleasanton, Livermore and beyond. We are a non-profit organization connecting like-minded individuals to farmers and other sources dedicated to supplying nutrient-dense foods for our tables by educating, learning and community activism. Our goal is to provide you with accurate nutrition instruction, support a number of movements that contribute to this objective including organic and biodynamic farming, pasture-feeding of livestock, community-supported farms, honest and informative labeling, and prepared and nurturing therapies. As the Tri-Valley Chapter of the Weston A. Price Foundation, we promote the work of the Foundation at the local level. . ."
Posted by Jeremy Jones at 3:26 PM | Comments (25)
August 2, 2009
090803 MONDAY "NEW SCHEDULE STARTS TODAY!"
Craig coaches the class on some of the more advanced features of the Concept 2 rowing machines.
Workout: Overhead Squat
5, 5, 5, 5, 5
Post Loads to comments.
Coach's Corner: If this is a new lift for you, resist the urge to go heavy too soon. Keep it light and practice extra reps. Maintaining "Active Shoulders" is crucial.
Mini Metcon:
As many rounds as possible in 10 minutes.
10 burpees
3 weighted pull ups (men 25lbs, women 15lbs, or use a smaller band if you are still working on kipping pull ups).
Post number of rounds completed to comments.
++++++++++++++++++++++++++++++++++++++++++
Article: Saturated fat is healthy? "The definitive guide to saturated fat." (from Mark's Daily Apple).
"It’s probably the one thing that prevents people from fully buying into the Primal Blueprint. Almost anyone can agree with the basic tenets – eating more vegetables, choosing only clean, organic meats, and getting plenty of sleep and exercise is fairly acceptable to the mainstream notion of good nutrition. The concept of Grok and a lifestyle based on evolutionary biology can be a harder sell, but anyone who’s familiar with (and accepts) the basics of human evolution tends to agree (whether they follow through and adopt the lifestyle is another question), at least intellectually. But saturated fat? People have this weird conditioned response to the very phrase.
“But what about all that saturated fat? Aren’t you worried about clogging up your arteries?” . . ."
Click here for complete article.
++++++++++++++++++++++++++++++++++++++++++
New Schedule Starts Today!
++++++++++++++++++++++++++++++++++++++++++
On a more somber note, an occasional DCFer and good friend, Ed T. is currently undergoing chemotherapy and radiation for nasal pharynx cancer. Our thoughts and Prayers go out to him and his struggle. We know that he will dominate this challenge like he dominates his CrossFit workouts.
Click here to go to his blog chronicling his journey.
Hurry up and whoop this cancer thing buddy - we miss you!
Posted by Jeremy Jones at 11:00 PM | Comments (20)
July 29, 2009
090730 THURSDAY
Nick and Jorgy coach Travis' starting position for the clean (and don't worry, Travis now has legitimate weightlifting shoes).
Olympic Weightlifting Warm Up: Press from behind the neck 10 reps. Push press from behind the neck 10 reps. Split jerk from behind the neck 10 reps. Use moderate weight. Add weight each round if you feel comfortable.
Workout: For time.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift (225 men, 185 women). No bouncing.
Ring dips
Post time to comments.
++++++++++++++++++++++++++++++++++++++++++++++
Article: "Errors found in study labeling red meat as cancer causing"
"The epidemiological study that came out two years ago and declared that there was "convincing" evidence to link consuming red meat with cancer, specifically colorectal cancer, was flawed, and now, the author of the report has admitted it and has promised to write a letter to the U.S. Department of Agriculture saying so. . ."
Click here for complete article.
Posted by Jeremy Jones at 9:13 PM | Comments (55)
July 24, 2009
090725 SATURDAY
Martin Pashov front squats 405 for reps.
Olympic Weightlifting Warm Up: One arm dumbbell squat snatch 10 reps right arm, 10 reps left arm. 2 sets. Men use 45s if you can handle it with good form. Women 25s.
Workout: For Time.
800m Run
100 Push-ups
400m Run
100 Sit-ups
200m Run
50 Push-ups
100m Run
50 Sit-ups
Post total time to comments.
+++++++++++++++++++++++++++++++++++++++++++++++
Article: "Footwear alters normal form and function of the foot."
". . . The research was funded by the Fund for Scientific Research – Flanders, and was based on dynamic measurements of pressure distribution under to foot sole during walking. It showed that he foot of habitual barefoot walkers differs, both in shape and in function, from that of habitually shod peers. . . "
Click here for complete article.
Posted by Jeremy Jones at 10:00 PM | Comments (19)
July 15, 2009
090716 THURSDAY "Goodbye Prashant and Shilpa!"
Shilpa (and Prashant practicing bar levitation in the background) will be leaving us. Today is their last day!
Olympic weightlifting warm up: 30 medicine ball cleans. Take your time (use a few sets if needed) and really practice dropping quickly.
Workout (We came up with this workout for them):
2 rounds of:
10 Pull ups
20 lunges (alternating R, L for 10 each leg)
1 Rope climb
30 Double unders
Rest 1 minute
2 rounds of:
10 Pull ups
20 lunges
1 Rope climb
30 Double unders
Rest 1 minute
2 rounds of:
10 Pull ups
20 lunges
1 Rope climb
30 Double unders
Post total time to comments (include minute rests).
+++++++++++++++++++++++++++++++++++++++++++++++++++
Article: Chef Alan from Chevy's tells us how to eat Paleo at Chevy's:
(Here is a video of Alan talking about the fresh foods and dishes at Chevy's. For what it's worth, Alan is also over 20lbs lighter than when this video was made because of of his Paleo food choices - Nice Job Alan!)
Now on to the Paleo Stuff, From Alan:
"Ok, so for eating at Chevys paleo, I'll start by telling you what I eat religiously. Almost every day I eat at lunch at Chevys and I cross between three main items. . .
(click continue reading below for complete article.)
Fajita Salad, it's tossed table side, you get a choice of chicken, steak, carnitas, or shrimp. I usually go with anything but carnitas and usually double the protein. Must be ordered without cheese (jack and cotija), and no tortilla strips. It comes with 3oz chipotle apple vinaigrette and that is made with olive/canola oil blend or you can go with fat free salsa vinaigrette (salsa, vinegar, honey)
Santa Fe Chopped salad with salsa vinaigrette, must be ordered with no blue cheese, no bacon and no roasted corn salsa. So, basically you are getting romaine, avocado, chicken and roasted peppers. Pretty good actually. I usually order extra chicken and avo.
Fajitas.....any type, chicken, beef, shrimp, salmon, or carnitas. Always order...no beans, no rice, no tortillas, no sour cream (ask for extra pico and guac, it's free), NO CORN STUFF (tamalito), everyone loves it but it is Baaaad for you, shortening, butter, margarine, whole milk, sugar, corn, corn meal, flour. All the enemy.
We also have a vegetable medley that we serve as a veg fajita. green beans, broccoli, roasted garlic, zucchini, yellow squash, mushrooms, red bell peppers and carrots. Ok, so pick out the carrots and order this as a side veg and say "no butter please".
I always order, every day, a side of guacamole no cotija cheese on top please, and tortilla soup, no tortilla strips, cheese, or corn salsa.
NEVER chips but always salsa.
If you know Paleo and aren't afraid to bug your server with a ton of questions, we have found it really easy to eat Paleo out at our favorite places. I know I have an advantage being a chef, but with a few basic cooking principle "know hows" like steaming and grilling (and knowing that most kitchens are happy to create items using menu products) you can eat anywhere."
-Alan Skversky
Thanks a bunch for that input Alan! I know that the coaches at DCF order Chevy's take out all the time. Now maybe we can start a new trend with many other 'paleo diners' out there. And I leave you with Nick repping the "horns" at the Chevy's in Gilroy at the 2009 CrossFit Games. -jj
Posted by Jeremy Jones at 6:45 PM | Comments (34)
July 1, 2009
090702 THURSDAY
+++3pm class Canceled this Saturday for the 4th of July, MORNING CLASSES AS USUAL!+++
The class leers as Craig teaches thrusters (except Jeff. . . he seems more interested in his hands than what Craig has to say).
Olympic Weightlifting Warm up: Hang power snatch from the mid thigh, 10 reps. Hang power snatch from the knee, 10 reps. Start light (PVC or empty bar), add weight and repeat - 2 rounds or 40 total reps. Make sure the bar brushes the top of the thighs or belly every time.
Workout:
As many rounds as possible in 15 minutes.
10 reps of the barbell combo (155lbs men, 105lbs women):
- Power Clean
- Hang Split Clean right leg forward
- Hang Split Clean left leg forward
10 Ring Dips
Post rounds (and fractions of rounds) completed to comments.
++++++++++++++++++++++++++++++++++++++++++++++
Article:
Celiac Disease Four Times More Common than in the 1950s.
". . . Celiac disease has become much more common in the last 50 years, and we don't know why," says Joseph Murray, M.D., the Mayo Clinic gastroenterologist who led the study. "It now affects about one in a hundred people. We also have shown that undiagnosed or 'silent' celiac disease may have a significant impact on survival. The increasing prevalence, combined with the mortality impact, suggests celiac disease could be a significant public health issue. . . "
Click here for complete article.
+++++++++++++++++++++++++++++++++++++++++++++
Don't forget to email Laci (laci.jackson@gmail.com) your plans on visiting the CrossFit Games next weekend!
Posted by Jeremy Jones at 9:57 PM | Comments (14)
June 26, 2009
090627 SATURDAY
Mike C with "Fran Personal Record" in his eyes.
Workout:
3 rounds for time
200m Plate Farmer Carry* (45lb plates men, 25lb plates women)
Each drop or set down during the carry do 5 burpees (not including the drop at the finish line)
25 wall ball (20lb/10ft men, 14lb/10ft women)
Post time to comments.
"Plate Farmer Carry" - Two olympic style plates or bumpers carried at the sides with fingers through center hole.
+++++++++++++++++++++++++++++++++++++++++++++++
Article: How High Carbohydrate Foods Can Raise Risk For Heart Problems.
". . . "Looking inside" the arteries of students eating a variety of foods, Dr. Michael Shechter of Tel Aviv University's Sackler School of Medicine and the Heart Institute of Sheba Medical Center — with collaboration of the Endocrinology Institute — visualized exactly what happens inside the body when the wrong foods for a healthy heart are eaten. He found that foods with a high glycemic index distended brachial arteries for several hours.
Elasticity of arteries anywhere in the body can be a measure of heart health. But when aggravated over time, a sudden expansion of the artery wall can cause a number of negative health effects, including reduced elasticity, which can cause heart disease or sudden death. . ."
Click here for complete article.
Posted by Jeremy Jones at 4:55 PM | Comments (14)
June 24, 2009
090625 THURSDAY "Happy Birthday Donna!"
Everyone wish Donna a Happy Birthday (Donna cleaning at the Catalyst Athletics Olympic Weightlifting Seminar)
Workout:
For time:
50 Sit-ups,
50 Double-unders,
50 Sit-ups,
Walking Lunge, 50 steps,
50 Sit-ups,
50 Burpees,
50 Sit-ups.
Post time to comments.
++++++++++++++++++++++++++++++++++++++++++++++
Article:
". . .Early settlements in the Fertile Crescent between 9,000 and 10,000 years ago, during the Neolithic period, created a completely new environment for any wild animals that were sufficiently flexible and inquisitive (or scared and hungry) to exploit it. The house mouse, Mus musculus domesticus, was one such creature. Archaeologists have found remains of this rodent, which originated in the Indian subcontinent, among the first human stores of wild grain from Israel, which date to around 10,000 years ago. The house mice could not compete well with the local wild mice outside, but by moving into people’s homes and silos, they thrived. . ."
Click here for complete article.
++++++++++++++++++++++++++++++++++++++++++++++++
Donna is also a "Diablo CrossFit Mentor" - Someone who has gone ahead to become CrossFit Level One Certified. You find out all the different DCF mentors and more about what it means to be a 'Mentor' on our Trainer Page.
Posted by Jeremy Jones at 11:37 PM | Comments (35)
June 22, 2009
090623 TUESDAY "Fran"
Russ, Tami, Carry, and Holly get certified at Aromas! (Look for the horns)
Workout: "Fran"
21 - 15 - 9
Thrusters (95/65)
Pull Ups
Post time to comments.
++++++++++++++++++++++++++++++++++++++++++++++++++++
Article: From Dr. Eades' Blog "Protein Power"
Low-carbohydrate diets increase LDL: debunking the myth
" . . .This week sees the publication of yet another study showing the superiority of the low-carbohydrate diet as compared to the low-fat diet. This study, published in the prestigious American Journal of Clinical Nutrition, demonstrates that subjects following the low-carb diet experience a decrease in triglyceride levels and an increase in HDL-cholesterol (HDL) levels; and that these changes are accompanied by a minor increase in LDL-cholesterol (LDL), which prompts the authors to issue a caveat. . ."
Click here for complete article.
Posted by Jeremy Jones at 10:18 PM | Comments (31)
June 18, 2009
090619 FRIDAY
15 people doing "Cindy". No problem.
Workout:
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps (full ROM shoulders to hands on Parallettes)
Bench press 135 pounds, 10 reps (sub incline push ups on Parallettes)
Push press 95/65 pounds, 15 reps
Dips 20 reps
Post number of rounds completed to comments.
++++++++++++++++++++++++++++++++++++++++++++++++++++
Article: From Mark's Daily Apple.
Yet another Primal Primer: Animal Fats
"Animal fats have recently been implicated as the cause of heart disease, obesity and, in a roundabout convoluted stretch of logic, global warming. If you let health officials tell it, they’re pure evil. Reviled, shunned, and lambasted by the general public (thanks to less-then-sterling endorsements by health officials), animal fats have really gotten a bad rap.
It wasn’t always this way.
No, for hundreds of thousands of years, animal fats played a huge role in the human diet – whether it was Grok going straight for the fatty organs and tossing the lean muscle meat to the dogs, Prometheus making a meager sacrifice to the gods more appealing by draping it in swathes of fat, or Mom cooking with real butter instead of margarine. But you already knew that. I don’t have to sell you guys on the beauty of animal fat . . ."
Click here for complete article.
Posted by Jeremy Jones at 7:29 PM | Comments (20)
June 13, 2009
090614 SUNDAY "Congratuation Laci and Andrew" and "Nasty Girls"
Congratulations to Andrew and Laci for graduating on Saturday. And DOUBLE Congrats to Laci because today is her BIRTHDAY!
Workout: "Nasty Girls" (yes "again" we are committed to doing the CrossFit.com workouts for at least a week. And yes, we still expect an improvement from last week).
3 rounds for time of:
50 Squats
7 Muscle-ups (sub 3 sets of 7 chest to bar pull ups and 7 ring dips for each round of M/us).
10 Hang power cleans (135lb men, 95lb women)
Post time to comments. Then compare your results to CrossFit.com or Beyond the Whiteboard.
+++++++++++++++++++++++++++++++++++++++++++++++++
Article:
Even moderately restricted carbohydrate diets keep people feel full longer.
". . . In a standard American diet, according to Gower, 55 percent of daily calories consumed come from carbohydrates: sugars, starches and fiber. The control diet used in their study contained 55 percent of daily calories from carbohydrates, in contrast to their "moderate-carb diet" which was 43 percent of calories from carbohydrates. The moderate-carb diet had more fat than their control diet—39 percent versus 27 percent of calories—so that protein intake could be the same percentage. The researchers matched the protein intake of both diets studied (18 percent of calories) because protein may influence both satiety ("fullness") and insulin secretion. . ."
Click here for complete article.
Posted by Jeremy Jones at 8:16 PM | Comments (12)
June 10, 2009
090611 THURSDAY "Rowing Repeats" and "Broke Caveman Shopping List"
Some of Vallejo and Concord's Finest get to know each other. . .
Workout:
4 rounds
500m row
Rest 2 minutes (approximately if there is a large class and not enough rowers).
Post row time to comments.
Try to either A) pace all the rowing efforts so that the times are as close together as possible. or B) Set a PR on the first round, then just try not to throw up for the next 3 rounds.
+++++++++++++++++++++++++++++++++++++++++++++
CrossFit Games Accommodations Confusion!
Apparently, there are two "Motel 6"s near the games site. If you use a map program to look up which one is closer you might get an incorrect result.
The closer of the two Motel 6s is in
GILROY
not Watsonville. They still have some single bed rooms available if anyone is interested in switching over.Here is the info:
6110 Monterey Rd., Gilroy, California
Front desk 408-842-6061 Fax 408-842-6020
Special Code - CrossFit
Special Rates: $53.99 Thursday - $71.99 Friday & Saturday does not include Breakfast
++++++++++++++++++++++++++++++++++++++++++++++
Diablo CrossFit Nutrition Article: "What to buy at Costco?" aka "Part 1 of the 'Broke Caveman' series"
One of the inherent flaws in shopping for “Paleo” or “Primal” foods is that the act of going to the grocery store itself is not “Paleo”. Where Grok the caveman usually had to search long and hard to get food (and not to mention, any food he did get was “good” food), the super markets and ‘Mega’ markets we have today create the exact opposite problem; buying the right foods in a sea of junk.
Places like “Trader Joe’s” (definitely a favorite around here), and “Whole Foods” (aka ‘Whole Paycheck’) can make it much easier to find the right foods, their locations and pricing can life tough if you are trying eat like a caveman. . . on a caveman’s income. . .
(Continued from above)
Costco has become one place where I can get large quantities of primal foods at a cost that wouldn’t make Grok take out a second mortgage on his cave, or sell one of his ‘groklings’. But like any modern market, a little caution must be used before you end up spending hundreds of dollars on food that will go bad before you can eat it, and maybe even an inflatable slide/waterpark.
First thing, make a list before you go. Don’t depend on memory, you’ll get distracted, and you’ll buy things you don’t need, and forget the things you do.
Eat a meal or snack before you go. You won’t be able to resist all the freebies if you are hungry, not to mention your food choices will be skewed.
Now here is a receipt you can use as a basic list of stuff you should look to buy at Costco. I’ll explain everything below
Eggs – ESSENTIAL! You can’t go wrong with 5 dozen eggs. That’s 60 blocks of protein for the Zone people out there. $0.10 a block is not bad at all.
Salmon – 6 cans of ‘Wild Alaskan’ salmon. Good stuff. I like it better than tuna. You can eat it right out of the can. About 40g of – omega 3 laden - protein per can, 240g of protein total.
Mixed Nuts – These do not have peanuts, but a lot of other good nuts. They are salted (I buy un-salted when they have them). I usually ‘cut’ these by adding lots of raw almonds, and cashews that are unsalted.
Apple chips – Ingredients = Organic Apples, Organic cinnamon . . . 30 apples in a bag! These things are awesome and cheap, but be careful with them. To many carbs per mouthful, and they are quite addictive.
Almond Crunch – Similar to above, very tasty. Also very easy to overdue. I use these as a desert, and sometimes with almond milk as a ‘cereal’ substitute. Throw some small fruit (berries) on top and you will have a bowl of crunchy heaven. The “MARBLU” below the almond crunch is something very similar with the berries already added. This is new, so I am not sure how it will turn out.
Broccoli – ESSENTIAL! Bag of broccoli florets. Don’t buy heads of broccoli unless you have a lot of time, and you can get it extra cheap. The bags are soooo much easier to work with.
Spinach – ESSENTIAL! I bought two boxes because this stuff is so good. Not to mention it cooks down to nothing.
Yogurt - I use this as a dessert, as a sub for sour cream, to make Tzatziki. . . I bought two of these because I am going to make a huge batch of Tzatziki.
Tillamoos cheese – Cheese isn’t paleo. . . but it is one of my “Fu-Q” foods. It is great as a fast snack that adds protein and fat to a meal.
Smoked Salmon – More “Wild Alaskan” salmon. This has preservatives, and is fairly pricey for what you get (I think this is only 14oz). But it is fast and easy. It will also last more than a week as ‘ready to go’ food.
Asparagus – Not something I buy every time because it can go bad quickly, but still a great easy dish to make.
Cucumbers – Also something that can go bad quickly, but is very versatile as a salad addition or just for snacking.
“BNSL” is Boneless Skinless Chicken Breasts – ESSENTIAL! Easy to cook, easy to prepare. These usually come in 4 or 6 breast packages. I generally stick them right in the freezer when I get home unless I plan on cooking them that day or the next.
Extra Virgin Olive Oil – my primary cooking oil
Raspberries – Great with the yogurt or “almond cereal” mentioned above (Jax loves these). Make sure you get ones that haven’t already started to turn south.
Not bad for $150. I can also tell you that this food will fill your fridge. So make sure that you have a lot of space in the refrigerator part of your fridge (there will be a limited impact on the freezer).
Important Info:
I am buying for myself, my wife, and our 13 month old son, so that should give you an idea of volume for the price. This amount of food will usually get us through about 2 weeks, sometimes with some ‘supplementation’ from Safeway or other market (usually just milk for our son Jax, and sweet potatoes).
Some other “Regulars” that didn’t make the list are: Ground beef logs, apples, raw almonds, Fish Oil and a few others. These items might take the bill right up to $200.
One thing you will notice is the lack of foods that can be stored outside of the refrigerator. Remember that “good foods go bad”. Anything that can be stored for a long period of time without refrigeration is suspect. Unfortunately this means that you will have to make more trips to the store to buy food, just accept it.
Another thing you will notice is that all but two items are under $12, even though most of them are "certified organic".
I hope that this helps everyone make better choices while doing their own “hunting and gathering” in the treacherous land of boxed carbs, sugar laden booby-traps, and low fat concoctions that can all stick “healthy” on the label.
Post questions below.
Also, post any items that I might have missed, or even better, post your own shopping list!
-jj
(and for the record, I buy all my booze at BevMo).
Posted by Jeremy Jones at 7:22 PM | Comments (35)
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.
+++++++++++++++++++++++++++++++++++++++
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)
June 1, 2009
090602 TUESDAY "Filthy Fifty"
Julie D will be another one of the ladies on DCF's Affiliate Cup Team.
Workout: "Filthy Fifty"
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).
++++++++++++++++++++++++++++++++++++++++++
Article:
Omega Fatty Acid Balance Can Alter Immunity And Gene Expression
". . .Anthropological evidence suggests that human ancestors maintained a 2:1 w6/w3 ratio for much of history, but in Western countries today the ratio has spiked to as high as 10:1. Since these omega fatty acids can be converted into inflammatory molecules, this dietary change is believed to also disrupt the proper balance of pro- and anti- inflammatory agents, resulting in increased systemic inflammation and a higher incidence of problems including asthma, allergies, diabetes, and arthritis.
Floyd Chilton and colleagues wanted to examine whether theses fatty acids might have other effects, and developed a dietary intervention strategy in which 27 healthy humans were fed a controlled diet mimicking the w6/w3 ratios of early humans over 5 weeks. They then looked at the gene levels of immune signals and cytokines (protein immune messengers), that impact autoimmunity and allergy in blood cells and found that many key signaling genes that promote inflammation were markedly reduced compared to a normal diet, including a signaling gene for a protein called PI3K, a critical early step in autoimmune and allergic inflammation responses. . ."
Click here for complete article.
++++++++++++++++++++++++++++++++++++++
Our very own Alex Rollin has been doing well playing for the Gary Southshore "Railcats"
It looks like he is currently ranked third in the Northern league! (click here to see his stats)
Great job Alex! We can't wait to have you back.
Posted by Jeremy Jones at 10:58 PM | Comments (35)
May 7, 2009
090508 FRIDAY
+++Olympic Lifting and 3pm CrossFit canceled this Saturday for Gymnastics Seminar+++
Stavros in the starting position of a clean during the NorCal Qualifiers.
Also. . .
Stavros cheering on Darren at the final event While Kenny Castro drives (another great photo from Tom Campitelli, you can find more of his work from the event here.)
Workout:
For time, going to failure each set:
100 total pull ups
100 total GHD sit ups (sub 150 abmat sit ups for people who cannot do full extension)
Failure on pull ups is any time your feet touch the floor, or you let go of the bar. Failure on GHDs or sit ups is pausing of any kind (you must be moving continuously). Alternate between exercises.
Post time, and total number of sets used to complete the workout to comments.
+++++++++++++++++++++++++++++++++++++++++++++++++
Not heard on the video when D-Roe gave Angel the 'Five' -
"C'mon. We're going to the Games baby!"
+++++++++++++++++++++++++++++++++++++++++++++++++
Article from The Life Spotlight:
Which is Better Sugar or Artificial Sweeteners?
". . .Yes, you read that right…”sugar is okay”. I politely informed him that there was nothing “okay” about sugar, which he argued adamantly against.* Luckily, he gave me an idea for another post…this one!
So which is worse: sweeteners or artificial sweeteners? And is either “okay”? . . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 2:30 PM | Comments (26)
April 21, 2009
090422 WEDNESDAY
Diablo CrossFit gets a new freezer (and the bullies at the gym try to stuff Darren in it).
Workout:
SoCal Regional Qualifier No. 2
3 Rounds for time of:
450m Run (run the wide loop on the way out and on the way in to add the extra distance)
30 Overhead Squats x 95#men, 65# women, or less in order to do the squat with proper depth
Post time to comments (and where you would have placed by clicking here for men's rankings and here for women's rankings).
++++++++++++++++++++++++++++++++++++++++++++
Article from "Mark's Daily Apple"
Did Humans evolve to be long distance runners?
". . .Most anthropologists would agree we didn’t evolve to swim. We learned how to make our way through water without drowning and we do it pretty effectively for a land mammal. That doesn’t make it natural or adaptive. Similarly, I say we learned to run marathons when we had the luxury of unlimited carbohydrates. That doesn’t make it adaptive or natural. . ."
Click here for complete article.
Post thoughts to comments.
++++++++++++++++++++++++++++++++++++++++++++
Videos:
Found these on CrossFit One World today (I couldn't find them on Monday when we did jerks).
Posted by Jeremy Jones at 3:51 PM | Comments (30)
April 14, 2009
090415 WEDNESDAY
Meg flies up the rope.
Workout:
As many rounds as possible in 20 minutes:
Run 400m
2 rope climbs (15 foot ascent)
10 ring dips
Post rounds and fractions of rounds completed to comments.
++++++++++++++++++++++++++++++++++++++++++++++++++
Article:
Why that big meal just made you hungry
". . . This happens in part because refined carbohydrates raise blood-sugar levels, setting up an insulin surge that drives blood sugar down again, causing rebound hunger. That insulin spike also interferes with leptin, the hormone secreted by fat cells that should tell the body to stop eating. Obese people have loads of leptin, but it either doesn't get to the brain, or the brain becomes resistant to it. "This is not a failure of willpower, it's a physical mechanism," Dr. Aronne writes. The body also becomes resistant to insulin, setting the stage for diabetes.
Other researchers have described similar phenomena. An article in this month's Medical Hypothesis argues that for some people, refined foods with high sugar and carbohydrate content can be just as addictive as tobacco and alcohol. . ."
Click here for complete article.
Post thoughts to comments.
++++++++++++++++++++++++++++++++++++++++++++++++
The Norcal Regional Qualifiers are looking for volunteers! If you aren't already competing, you should seriously consider signing up to help run the event (it is a great way to get on the 'inside' of all the fun stuff going on behind the scenes).
Posted by Jeremy Jones at 11:21 PM | Comments (24)
April 9, 2009
090409 THURSDAY
+++Regular Schedule this weekend (Good Friday and Easter Sunday). Come workout. God would want you to.+++
Ron and Kaela, two more of Diablo CrossFit's satisfied customers.
Workout: For time.
21 - 15 - 9
Burpees (chest to floor every rep)
135lb Hang Power Cleans (scale down if necessary)
GHD sit ups (touch the floor every rep, scale to abmat sit ups if necessary)
Post time to comments.
++++++++++++++++++++++++++++++++++++++++++
Article:
"The whipping cream, butter, vegetable oil diet helps reduce seizures"
". . .Their approach has been effective, as seen in an as yet unpublished study of 43 patients at Children’s Hospital, between the ages of twelve months and 15 years. Of these children who started on the ketogenic diet between 2002 and 2006, half had a greater than 90 percent reduction in seizure frequency. . .
"The carbohydrate-restricted ketogenic diet also requires strong parental support, according to Zupec-Kania. “Fat comprises between 80 and 90 percent of the diet’s calories and is provided by foods such as whipping cream, butter and vegetable oils. The remaining calories are allocated to essential protein requirements from meat and fish, and secondarily to low-carbohydrate vegetables and fruit,” she says. “The elimination of carbohydrate-rich foods such as simple sugars, bread, pasta, cereals grains and milk makes this diet difficult for many patients to follow.". . . "
Click here for complete article.
(I find it interesting that they make such a big deal out of how hard the diet was, and how detrimental it can be to you health when there are entire societies -see Inuit, etc- that have lived on animals alone for thousands of years. . . In fact, I know people who have lived on this diet personally, and they have had no "side effects" -jj).
Post thoughts to comments.
+++++++++++++++++++++++++++++++++++++++++++++++
Events:
Oakland Police Memorial Workout at CrossFit Solano this Saturday (CrossFit Vallejo is also helping host)! It should be a great time, and an easy way to show your support to those who serve behind the shield every day. Try not to miss it!
The Nutrition Workshop roster is filling up fast, you better email jeremy@diablocrossfit.com or stavros@diablocrossfit.com to reserve your spot right away.
The CrossFit NorCal Qualifiers are May 2nd and 3rd, and we expect EVERYONE from the gym to come cheer on our competitors. At last year's CF Games, we had one of the largest groups from any gym (and we only had 1/3rd of the number of people). You can see pictures from last year's event by clicking here (as well as pictures of myself 20lbs fatter).
This year, I want at least 3 times as many people from The Shed.
Post to comments if you are going to the NorCal Qualifiers as either a competitor or as an athlete.
Also - Don't forget to reserve a spot for our Gymnastics Workshop on May 9th!
Posted by Jeremy Jones at 12:34 AM | Comments (29)
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.
++++++++++++++++++++++++++++++++++++++++++++++++
Website:
Albert & Eve - Organic and Local fruit and veggies delivered to your doorstep (if you live in the East Bay).
+++++++++++++++++++++++++++++++++++++++++++++++++
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)
March 24, 2009
090325 WEDNESDAY "Helen"
Holly's dog Odin visits Diablo CrossFit.
Workout: "Helen"
3 rounds for time.
400m run
21 Kettlebell swings (54lbs, 44lbs)
12 pull ups
Post time to comments.
+++++++++++++++++++++++++++++++++++++++++++
New Event: DCF Ladies' Night! (and no it doesn't involve any of the CrossFit 'Girls')
Saturday, March 28th all DCF women are invited to come out to San Fran for a night of dinner, dancing and figurative debauchery at the "Holy Cow".
8:00 pm at a Thai restaurant located across the street from the Holy Cow, then over to the 'Cow' for drinks and dancing. Post to comments if you plan on going, or contact Vickie by clicking here.
+++++++++++++++++++++++++++++++++++++++++++
Article:
Robb Wolf nails all the points at once regarding the "Red meat causes cancer" rubbish and "Fish oil fad hurts the environment" B.S. (as well as many others).
Click here for the complete awesome complete article.
(After reading these articles separately over the last few weeks, and seeing Robb's response. . .as always. . .Robb is SO my hero. -jj)
Posted by Jeremy Jones at 10:34 PM | Comments (53)
February 22, 2009
090223 MONDAY
Some of the ladies at the "DCF Family Dinner" at Chevy's in Pleasant Hill (Jamie, Yvonne, Vicky, Donna, and Kelly).
Workout:
Back Squat:
5, 5, 5, 5, 5
Post loads to comments.
++++++++++++++++++++++++++++++++++++++++++++++++++++
Article:
"Eating your veggies" doesn't mean what it used to.
"If the economy isn't grim enough for you, just check out the February issue of the Journal of HortScience, which contains a report on the sorry state of American fruits and veggies. Apparently produce in the U.S. not only tastes worse than it did in your grandparents' days, it also contains fewer nutrients . . ."
Click here for complete article.
Post thoughts to comments.
++++++++++++++++++++++++++++++++++++++++++++++++++++
TUESDAY NIGHT - People interested in carpooling to the Planning Commission Meeting are meeting at the gym at 7pm SHARP. Everyone else who plans on going to the meeting directly, be there by 7:30.
Address: 100 Gregory Ln. Pleasant Hill, Ca
Specific directions and map will be posted tomorrow.
We really need your support! If you are a public servant, please wear your uniform. If not, just come as you are. We really appreciate anybody who can come down.
Posted by Jeremy Jones at 8:24 PM | Comments (18)
February 21, 2009
090222 SUNDAY
TIME!
Workout:
5 rounds for time -
5 Deadlifts (275lbs, 180lbs, or whatever you can handle safely)
10 Burpees (jumping to touch target 12" above your highest standing reach)
Post time to comments.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++
Article:
Egg-irony: High cholesterol foods may lower blood pressure.
"Researchers in Canada are reporting evidence that eggs — often frowned upon for their high cholesterol content — may reduce another heart disease risk factor — high blood pressure."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:19 PM | Comments (5)
February 18, 2009
090219 THURSDAY "Grace"
Abby makes sure that JJ and Daren are okay after "GI Jane"
Workout: "Grace"
30 reps clean and jerk (or overhead anyhow) for time. 135lbs is Rx'ed, but you can use any weight that is challenging.
Post time to comments.
+++++++++++++++++++++++++++++++++++++++++++++++++++++
Article:
Dr. Eades gives some good examples of the paleo diet improving health
". . .The Paleolithic era refers to that period of history of the genus Homo, which began more than 2 million years ago and ran until the Neolithic period started circa 10,000 years ago. The Neolithic era dates to the time when early man set down roots both literally and figuratively when he started to cultivate plants for food and domesticate animals. The Paleolithic era ends and the Neolithic era begins with the advent of agriculture. . . "
Click here for complete article.
Post thoughts to comments.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++
Rumble at CrossFit Oakland this Weekend (Saturday) at 11am.
And here is the complete "Rumble" schedule for the future:
Sat Feb 21: CrossFit Oakland
Sat Mar 7: CrossFit Silicon Valley
Sat Mar 14: Diablo CrossFit
Sat Apr 4: CrossFit Santa Clara
Sat May 9: CrossFit San Francisco
Sat May 30: CrossFit One World
Posted by Jeremy Jones at 11:39 PM | Comments (17)