August 27, 2010
Saturday - Aug 28, 2010
Tiffany, Jaz and Davida show the "woman makers" who is boss.
Skill Practice Warm Up: PNF stretch your hip flexors AND your hamstrings!
Workout:
5 rounds for time.
Wall ball (Advanced: 20lb/10ft, Intermediate: 14lb/10ft, Novice: 10lb/8ft)
Burpees
Advanced: 25 reps per round
Intermediate: 20 reps per round
Novice: 15 reps per round
Log your results online by clicking here.
Video: From this weekend's Eat Real Festival Website - Urban Farming
Everyone should make time to visit the Eat Real Festival this weekend! Find details here.
Posted by Jeremy Jones at 4:11 PM | Comments (8)
August 24, 2010
Wednesday - Aug 25, 2010 - Cool Shoes
One thing we will never lack at DCF. . . cool shoes (Tom Jones rocking some colorful Converse).
Skill Practice Warm Up:Proprioceptive Neuromuscular Facilitation (PNF) stretching - More hip flexor stretching!
Workout: Strict Press
3 - 3 - 3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
For time.
21 - 15 - 9
DB Hang Power Cleans (Advanced: 50lb, Intermediate: 35lb, Novice: 25)
Box Jumps (Advanced: 28in*, Intermediate: 24in, Novice: 20in -step ups allowed-)
*Use a 24in box with one 45lb bumper on top.
Log your results online by clicking here.
Article: Why Quick Cheap Food is Actually More Expensive.
Decent article. I think the largest stumbling block for most people we deal with is not the costs, but the time and skills involved in having a food plan. Not knowing where your next meal (or three) is coming from is a recipe for mistakes and problems.
Start backwards, write down the stuff that you know how to cook (and that you enjoy eating), and find one new recipe to learn each week. Take down the ingredients from your first list and create a shopping list, and then go and buy the food. With your ingredients and and list of dishes, figure out how much you need to cook and when you need to cook so that you have a every meal figured out for the next week (two weeks is better).
After one or two months, you'll have the hang of it and you can probably get away living 'by the seat of your pants' (i.e. you won't have to write everything down), and you'll have at least 4 or 5 new things that you now know how to make, and at least a couple that you can really make work for your diet/lifestyle.
What do you think is the biggest roadblock to eating the way you know you should? Post to comments. -jj
Posted by Jeremy Jones at 7:18 PM | Comments (17)
August 14, 2010
Sunday - Aug 15, 2010
Maris takes his barbell for a walk regularly. Do you?
Workout: Push Jerk
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
15 swings (kb or db) Advanced: 53lbs, Intermediate: 44/45lbs, Novice: 26lbs
5 overhead squats with right hand (same as above)
5 overhead squats with left hand (same as above)
200m run
Log your results online by clicking here.
Article: Use this website to look for gluten free stuff!
(Just remember that 'gluten free' doesn't mean "Primal" or "Paleo". -jj)
Posted by Jeremy Jones at 6:09 PM | Comments (18)
August 11, 2010
Thursday - Aug 12, 2010
Drills and skills. Gordy, Bernadette and Matt practicing their lateral bridge crawling technique before the workout.
Workout: Snatch
1 - 1 - 1 - 1 - 1 - 1 - 1
People new to the Snatch should work primarily the "Power" Snatch, and stay lighter, and do additional reps.
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
Ring dips (Advanced: 10reps, Intermediate: 5, Novice: 5 with a band)
Wall ball (Advanced: 20 reps, 10ft/20lb, Intermediate: 15 reps 10ft/14lb, Novice: 10 reps 14lb/8ft)
Log your results online by clicking here.
Family Night, August 28th at Chevy's!
Saturday the 28th at 6pm
$15 per adult, $5 per child.
ALL YOU CAN EAT
(but since DCFers tend to drink like fish, you'll have to purchase your own 'adult' beverages)!
Sign up and pay by clicking here!
Article: It looks like we have been eating meat for at least 800,000 longer than previously thought!
(Technically this pre-dates "Paleolithic" times. 'Paleo' is started when we started using tools! -jj)
Posted by Jeremy Jones at 8:46 PM | Comments (21)
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)
August 3, 2010
Wednesday - Aug 4, 2010 - Low Carb Boosts HDL twice as Much as Low Fat
Some of the 6am crew get their row on outside at sunrise (Matt watches jealously).
Workout: "Fran"
21 - 15 - 9
Thrusters (95/65)
Pull ups
Log your results online by clicking here.
Article: Exercising when young increases bone density even into old age
Video: 'Low Carb' diets raise good cholesterol twice as much as 'Low Fat/Low Calorie' diets.
Posted by Jeremy Jones at 6:40 PM | Comments (2)
July 26, 2010
Tuesday - July 27, 2010
Saturday night in the stadium at the 2010 CrossFit Games.
Skill practice warm up: Jerks. Practice push jerks and split jerks. Work up to moderate or heavy weight for at least 5 singles.
Workout: 4 rounds
Row 500m
rest 2 min
Log your results online by clicking here.
Want food supplements without all the additives?
Try "You Bar - Custom made Protein and Energy Bars
Custom made protein shake mixes can be fount at True Protein
And go to the Slant Shack to make your own beef jerky!
Posted by Jeremy Jones at 5:18 PM | Comments (28)
July 12, 2010
Tuesday - July 13, 2010
Miles loves power cleans.
Workout:
5 rounds
1 power clean 135#/83#
3 hang Squat Cleans
2 push jerks
sprint 200 feet
rest 2 minutes and repeat the entire sequence one more time.
Log your results online by clicking here.
Article: Have problems with 'friends' throwing "The China Study" at you when ever you tell them you are eating lots of meat while living Primal / Paleo? Read this (for the long version) or this (for a shorter synopses) for all the ammunition you'll need to shut them up. (and convert them to the "Dark Side").
Posted by Jeremy Jones at 7:13 PM | Comments (11)
July 5, 2010
Tuesday - July 6, 2010
Jaz, Kevin, Lauren, Stephan and the rest of the gang heading back into the gym during a 10am class.
Workout: As many rounds as possible in 15 minutes
10 Power snatch (Advanced: 95lb, Intermediate: 65lb, Novice: 45lb)
10 Toes to bar
200m sprint
Log your results online by clicking here.
Video: Dan Barber talks about his love affair with a fish and about how to make fish a sustainable food source.
Posted by Jeremy Jones at 5:41 PM | Comments (10)
June 14, 2010
Tuesday - June 15, 2010
Hylie box jumps, Tanya provides 'vigorous' encouragement.
Workout: "Filthy Sixty" (a "Mountain Man" production).
60 seconds at each station. Rest 60 seconds between each movement.
Box jumps (Advanced: 24", Intermediate: 20", Novice: 12")
Jumping pull-ups,
Kettlebell swings (Advanced: 35lb, Intermediate: 26lb)
Walking Lunge count steps,
Knees to elbows,
Push press (Advanced: 45lb, Intermediate: 33lb, Novice: 20lb)
Back extensions,
Wall ball shots (Advanced: 20lb/10ft, Intermediate: 14lb/8ft, Novice: 10lb/8ft)
Burpees,
Double unders (Intermediate: count all attempts)
If there is not enough equipment, perform the movements in any order, the only exception is that the burpees and double unders must be last.
Count repetitions for each exercise, note it during the rest period, then add it all up for a grand total.
Log your results online by clicking here.
Article: More reasons to eat fresh food - The juices and preserved fruits on this list (click here to download) were found to have more than the allowed amounts lead per serving (as dictated in Prop 65).
Posted by Jeremy Jones at 6:39 PM | Comments (11)
May 9, 2010
Monday - May 10, 2010
Patricia rocking the power snatch during "Randy".
Skill practice warm up: Hang Power Snatch, Overhead squat x 2. 20 reps resting as needed. Use a light load or approximately 50% of your overhead squat max.
Workout:
4 rounds for time of:
50m Walking Lunge
50 Abmat Sit-ups (feet anchored)
Record total time.
Log your results online by clicking here.
Article: The "Paleo Pitch" from Whole9.
Have trouble 'explaining' Paleo to friends and family? Check out this post for the Paleo Elevator Pitch.
"I eat “real” food – fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important – I’m careful about where my meat comes from, and buy produce locally and organically as often as possible.
It’s not a low calorie “diet” – I eat as much as I need to maintain strength, energy and a healthy weight. In fact, my diet is probably much higher in fat than you’d imagine. . . "
Click here for complete article.
Posted by Jeremy Jones at 6:27 PM | Comments (25)
May 4, 2010
Wednesday - May 5, 2010
NorCal Sectionals Redux at DCF - Day Two.
Workout: Hang Power Cleans
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout: As many rounds as possible in 10 minutes.
5 Push-ups
5 Dumbbell Push Press (one arm - R)s (Advanced: 45lb, Intermediate: 35lb, Novice: 20lb)
5 Dumbbell Push Press (one arm - L)s
5 Ring Dips
15 Air Squats
Log your results online by clicking here.
Article from Crossfit Rehoboth: Beware of the "Paleo Poop-out" (my name. -jj)
(I don't agree with everything in this article, but she does make some good points. If you drastically cut carbs for an extended period of time and you are the type of person that needs some carbs, you could very well see drops in strength/performance. Getting those sweet potatoes after a longer Metcon can be critical to preventing this. Now if you are doing a strength+mini metcon, the importance of the post workout carbs goes down. Trying out different amounts of carbs post workout is the best option for most. -jj)
Click here for complete article.
Posted by Jeremy Jones at 7:16 PM | Comments (20)
April 22, 2010
Friday - Apr 23, 2010
Some of the finalist photos from the Primal Nutrition Challenge! All photos were taken 6 weeks after the start, no doctoring or 'Photoshopping'. All of the finalists were CrossFitting regularly before starting, and many were already eating fairly "well".
Workout: Split Jerk
3 - 2 - 2 - 2 - 1 - 1 - 1 - 1
OR
Make up a 'max effort' lift you have missed.
Metabolic Conditioning Workout:
As many wall balls as possible in 5 minutes.
Advanced: 20lb ball, 10ft target
Intermediate: 14lb ball, 8ft target
Novice: 10lb ball, 10ft target
Log your results online by clicking here.
Article: Another Study proves that higher intake of sugar increases heart disease risk factors.
Posted by Jeremy Jones at 8:24 AM | Comments (24)
April 6, 2010
Wednesday - Apr 7, 2010
Scott loves this stuff. . . so much he is smiling while competing at the sectionals!
Workout: Power Clean
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
As many double unders as possible in 5 minutes. Only complete double unders count.
(novices can count attempts).
Log your results online by clicking here.
Article: Paleo in Moderation (From "Paleo Chix")
"I eat Paleo to live better, I don’t live to eat Paleo better. . ."
Click here for complete article.
(Thanks to Scott for finding the article. Some day your quads will be as large as Herm's. -jj).
Posted by Jeremy Jones at 7:20 PM | Comments (22)
March 31, 2010
Thursday - Apr 1, 2010
Stavros at sunrise before the Oceanside 70.3 Half Ironman.
Click 'Continue Reading' at the bottom of the post to see Stavros' Race report.
Workout: Overhead Squat
3 - 3 - 3 - 3 - 3 - 3 - 3 (that is seven sets of 3)
Metabolic Conditioning Workout: "Death by 10 meters Going Prone"
Start by laying chest down on the ground. The first minute stand up and sprint 10 meters. The second minute stand up and run 10m, lay down, then stand up and run 10m. The third minute stand up and run 10m and lay down three times total. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.
Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.
Log your results online by clicking here.
Article from Slate.com: The War on Fat is Making Us Sicker.
". . .The link between carbohydrates and heart disease is also supported by LDL particle data. In a 2008 study published in Nutrition Research, researchers reported that subjects who followed high-fat, low-carb diets for eight weeks experienced a 46 percent drop in blood concentrations of small LDL particles, while those who followed a high-carb, low-fat diet experienced a 36 percent spike in them. What's more, processed carbohydrates lower "good" HDL cholesterol, whereas saturated fat increases it. . ."
Click here for complete article.
(Thanks to Rodil for finding that one. His good cholesterol could beat is 'very' bad VLDL cholesterol in a softball match even if 3/4 of them didn't even show up. -jj)
Race Report From Stavros:
"On Saturday, March 27th, I competed in the Oceanside 70.3 which was my first Half-Ironman triathlon. I signed up for this race in October, and have been training with it in mind ever since. Unfortunately, I ended the 2009 race season on a sour note. A poor race at the Tri-For-Real in September left me wondering if this was the right sport for me. I quickly put that by the wayside and began focusing on Oceanside. I knew I had to work to do on the bike, and so my “off-season” was spent on the bike trainer, and junction rides on Mt. Diablo, needless to say there wasn't much of a break in training.
Race day came quickly, as they always do, but especially this one. I was lucky enough to sneak in a race a few weeks earlier at the Stanford Triathlon. This helped in a few ways, I was exposed to cold saltwater, wore a full wetsuit (versus a “farmers” suit that I normally wear), and I was able to have some success and build confidence coming into Oceanside. I travelled down to the race on Thursday with a couple good friends who were racing also. We settled in to the hotel, then a short run to the expo to register and pick up our packets. First thing I noticed was what a big operation this race was. Two huge areas devoted entirely to sponsors and gear. Not to mention the full-fledged bike shop in case you needed some repairs. We scanned through the booths, picked up a few last minute things, then headed back. Shortly after that was dinner, then bedtime. Friday seemed to move quite a bit faster than the day before. I barely remember what we did, besides about an hour ride, then an ocean swim later to get acclimated. I'm glad I went in the water, it wasn't near as cold as I thought. I'd be fine in my wetsuit and double-swim cap. Friday night dinner was AWESOME! We found a place called “Capozzoli's” in Oceanside. It was an excellent Italian restaurant. I had meatballs over broccoli, spinach, and mushrooms...yum! Now the battle begun, trying to get to sleep at a reasonable hour. We got back to the hotel by 6:30 or so, and I had to dial in my bike. I filled water bottles, laid out GU's, taped on an extra tire, CO2's, quick fill, etc, also got bib numbers applied, clothing ready and a final check on the bike. Quick side note, I planned on riding a Zipp 404 wheel in the rear, but found out via the Zipp rep at the expo that the wheel was not safe to ride. Luckily we had brought a disc wheel, so I had that on my bike for the race, there would be a lot of firsts on race day! Now it was time to attempt to sleep. Let's just say it didn't happen quickly, or easily. I'm guessing I slept from 11:30 until 3:30, at best. Besides that, I was in and out of sleep. Oh well, who the heck can sleep the night before a race!?
Race day morning went pretty well, we got to the racks at about 6:20, which was just about as late as we could have. Luckily we did some asking around the day before and found out the racks were all marked, so we had a spot whenever we showed up. Some of the other athletes weren't too happy I wedged my bike in there after theirs, but we worked it out. Set up transition area, trying to keep it simple. Shoes, glasses, helmet, hat, minimal clutter. I put some extra GU's out in case I needed to grab them for the run. The first heat went off at around 6:40, which still left over an hour for mine to leave (7:48). My age-group, 30-34M, was the LAST to go in this race, and my heat was the last of the race. For me, this was a good thing. I'd be passing a lot of people during the race, versus getting passed all the time. I knew this would help with the mental aspect during the race. My goals were simple for this race; 1st goal- FINISH, 2nd goal- stay within my limits on the swim and bike, go for it on the run, 3rd goal- sub 6 hours. Being my first Half-IM, I tried not to have too many expectations, and to be honest...I had NO idea what to expect! They called for my heat to line up, and this was it, race time.
The 1.2 mile swim started about 100m into the middle of the marina. I lined up with about 100 of my closest friends, and waited for the gun to go off. It was surreal at that point, so much going on, music, cheering, swimmers finishing and exiting next to us before we even start. I had looked at the swim course the day before, and that helped on visualizing what was ahead, but nothing is the same as the actual race. The gun went off, and I slowly proceeded. They stated the water temp was 59F, but it felt great to me. The buoys were about 100m apart, and I just concentrated on loosening up for the first few, then getting into a rhythm out to the turn around. The biggest problem I encountered was running into people and spotting the route back in. The sun was glaring and made it hard to see where to go. I ended up following the rocks and that helped. Ended up following some feet for the last 200m or so to the swim exit. So many volunteers helping us out of the water, it was amazing. Made my way up the dock, crossed the timing mat and looked at my watch, 36:54 total time for the 1.2 mile swim, avg 1:54/100m. Not blazing speed, but middle of the pack and best of all, I felt great.
T1 was very long, we had at least a 200m run from the swim exit to the transition area. The carpet path was crowded with people, so I ran on the left and passed quite a few. I think my bare feet paid the price though. Got to my bike with the top off my suit off, peeled off the rest pretty quickly. Threw on my bib number, sunglasses and helmet. I opted for socks, given the length and weather, then put on bike shoes. Now it was off to the LONG run to the bike start. My rack was literally the furthest from the start, this made for another long run, total time, 3:52.
The 56 mile bike was the most intimidating aspect going into this race. I've had, to put it lightly, numerous bike issues in the past few months as I've tried to nail down a TT bike, and get it fitted/working properly. The good news is it all came together within the past couple weeks. I hopped on my Kuota Kalibur and got moving. I quickly slowed things down and got my bearings. I was amped from the swim and transition still, and needed to remember, I'd be on this thing for nearly 3 hours. I found a gear I liked, then shifted one gear up, to speed up my cadence and continue to loosen up. I quickly started passing people, with felt great. I also was going back and forth with some fellow age-groupers, which meant I was right about where I should be. Mile 10 came quickly, I was feeling good. I had set my timer to go every 20 minutes to remind me to eat and hydrate. I also had some salt tabs to go along with the other stuff. Mile 20 and 25 felt good, bike was cruising along, I was staying in the TT position except to eat/hydrate. This was already a HUGE success for me, normally I'm fidgety and uncomfortable, not today though. Around this time, I was feeling on the end of my left aero bar, and noticed bare wire. I thought to myself , “not normal”. I did a bit more feeling around and figured out that my front derailleur cable had shredded up, and was inoperable. Two things passed through my mind, first, at least I'm stuck in big chain ring! Secondly, I'm grateful for this Mt. Diablo big-chainring sessions (thanks Jan!), I would only let this be a minor hiccup, and couldn't spend much time thinking about it. There was no way to solve it on the race course, so time to let it go. Quickly after that, we hit the first hill. It was STEEP! I got out of the saddle for a bit, but then decided too much energy would be wasted grinding this out in a 53t chain ring. Time to get off the bike and run up the hill. So, I did that, and got some strange looks. Got to the top of the hill, not to tired, hopped on, and headed down. Lots of rollers, some good TT position and speed. Two more good size hills, not as steep though, so I stayed on the bike but was grinding out of the saddle, no other option. At one point the wind kicked up fiercely, and I just laughed about being on a disc for the first time. Luckily I have 185lbs to keep me grounded on the bike, otherwise I might have floated away (seriously, the wind was bad). The final 10-15 miles went well, a nice downhill that had the disc sounding like a locomotive. We came back into Oceanside harbor, down the short steep hill into the bike end, and into the transition area. Another long line of people entering, but my rack was near the back, which was a good thing for this portion. I was feeling great at this point, a bit tired, no major cramping, and ready to keep going. Total time for the bike, 2:50, which put me just about 20 mph/avg for the ride. I was very happy with that time.
T2 went incredibly smooth, bike shoes off, running shoes on, helmet/glasses off, hat on, and I was out of there! No need for food, I had 2 stuffed in my Tri jersey. Total time, 1:35.
The 13.1 mile run was two loops near the beach in Oceanside. The course was actually fairly hilly, and all on concrete, which my feet weren't to happy about. I went out nice and easy at a 7:45 pace on the first mile. Right about 1.5 miles, everything changed, my whole body tightened up and both calfs and quads started cramping. Uh-oh, I had to stop right away. I started to panic a bit, but quickly just stretched out and got back running. I knew I'd loosen up if I kept going, and I did at about mile 3. I started feeling much better and looted every aid station I could find! Water, gatorade, a banana, an orange slices, and especially those sponges, everything they had helped. I got to the first turn around and legs felt okay, not great, but I was still on a decent pace. My goal for the run portion was to be within 10 minutes of my half-marathon time of 1:37, I knew it would be a challenge to do that today, but I was going to give it my all. I reached the halfway mark and was starting to feel very fatigued. Luckily at that point I started running with another guy in my AG who was at a similar pace. We chatted small talk while we could to distract each other from the pain. We had 10k left, and were going to run it together. He was a great guy from Calgary, Canada. I may have talked him into joining FoMo! Anyways, at the last turn around, we had roughly a 5k left, and we were both gassed but kept pushing each other forward. It felt great to cross the bridge near the finish, and head down the straight away. We literally crossed the line at the same time, it was a cool moment for sure! I Total time for the run was 1:47, which was a 8:10/mile pace.
Total time for the race, 5:19. This put me in the top 1/3 in my AG, and top 1/4 overall. I was blown away when I crossed the finish line. I had doubts that I would be able to finish the race, much less meet my goals. It was incredibly encouraging as always to see all the Forward Motion racers out there sporting their colors and flying through the course! A huge thank you to the FoMo race club and my gym, Diablo Crossfit, for the unparalleled training environment. I'm resting up, soaking it all in, and excited for whats next! I would highly recommend Oceanside 70.3 for your first IM experience, it was amazing start to finish! The drive home was long, but a double-double and a shake from In-N-Out made it go by much quicker!"
Posted by Jeremy Jones at 7:41 PM | Comments (12)
March 30, 2010
Wednesday - Mar 31, 2010
Sarah leaving no questions about "Full Extension" on her kettlebell swings at the NorCal Sectionals. (I also like to think of this one as "You want to see FULL EXTENSION!?" -jj)
Workout: "Annie with a stroll"
For time:
50 Double Unders *
50 ABMAT Sit-ups
100m Waiter's Walk (Advanced: 53lb kb, Intermediate: 35lb, Novice: 26lb), switch arms often.
40 Double Unders
40 ABMAT Sit-ups
100m Waiter's Walk
30 Double Unders
30 ABMAT Sit-ups
100m Waiter's Walk
20 Double Unders
20 ABMAT Sit-ups
100m Waiter's Walk
10 Double Unders
10 ABMAT Sit-ups
100m Waiter's Walk
*If you are still working on getting a single double under consistently, sub 1/2 the number of attempts.
Log your results online by clicking here.
Article from ESPN: The Caveman Diet - Gaining Followers
Challenge of the Month (ChOM: "Gumby") Ends today!
Make sure you get your flexibility tested one more time before the month is over! We'll be announcing the next ChOM the first week in April.
Posted by Jeremy Jones at 6:43 PM | Comments (24)
March 14, 2010
Monday - Mar 15, 2010
I know what you are asking. . . "Is that Billy Ayer power snatching 195lbs!?". Yes. Yes it is.
Workout: Snatch
1 - 1 - 1 - 1 - 1 - 1 - 1 (that is 7 attempts at a 1 rep max).
Metabolic Conditioning Workout:
21, 15, 9 reps of:
Box Jump - 24 in.s
Knees-to-elbows
Clap Push-ups
Record total time (compare to Jan 6, 2010).
Log your results online by clicking here.
Final 2 weeks of the Primal Nutrition Challenge!
We're in the home stretch! We have less than two weeks until the Primal Nutrition Challenge comes to a close. Many people have stuck it out, but the prizes (over $1000 dollars worth) are still up for grabs.
Hang in there and keep those food logs coming. Remember that finalists as well as the overall winners will be taking home prizes!
Click here to see everyone's food logs recipes and more.
Posted by Craig at 7:38 PM | Comments (12)
February 23, 2010
Wednesday - Feb 24, 2010
Hector and Aaron. Handstand push ups, or holding down the planet? You decide.
Workout: "Annie with extra knees to elbows"
For time:
50 Double Unders
50 ABMAT Sit-ups
3 Knees-to-elbows
40 Double Unders
40 ABMAT Sit-ups
6 Knees-to-elbows
30 Double Unders
30 ABMAT Sit-ups
9 Knees-to-elbows
20 Double Unders
20 ABMAT Sit-ups
12 Knees-to-elbows
10 Double Unders
10 ABMAT Sit-ups
15 Knees-to-elbows
Post total time.
Log your results online by clicking here.
Article: Obesity, Big Beet? Blame Darwin.
". . .When populations shifted to agriculture about 10,000 years ago, a carbohydrate-rich diet became the norm. Early farmers had more calories but less nutrition, and average heights dropped from 5-foot-9 to 5-foot-3 for men, and from 5-foot-5 to 5-feet for women. Metabolisms adjusted over the millennia—but populations that shifted to agriculture more recently, like Polynesians and American Indians, have the highest rates of obesity and Type 2 diabetes today.
Evolution even plays a role in yo-yo dieting, according to Rudolph Leibel, an obesity expert at Columbia University Medical Center and one of the discoverers of leptin, the hormone that usually signals the body to stop eating. Leptin levels fall rapidly when people lose weight, setting off a cascade of physiological changes that burn fewer calories and act to pile weight back on. "That was great during times of famine, but these days, it's counterproductive," says Dr. Leibel. . ."
Click here for complete article.
Video: If you think that humans are changing due recent changes in diet and technology, you should see how much mice have changed (make sure you watch the whole thing):
(Thanks to Mike E for the video. Mike knows to not to do mouse traps without a spotter. -jj)
Skills Clinics
Wednesday night at 7pm: Olympic Weightlifting - The Snatch. Mark will take everyone on a journey of what you need to do to get those snatch numbers bigger. Click here to sign up!
Thursday afternoon at 1pm: Double Unders - Pesky double unders got you down? Take this class and figure out what you need to do to improve. Click here to sign up!
Posted by Jeremy Jones at 7:16 PM | Comments (14)
February 19, 2010
Saturday - Feb 20, 2010
Kaiser squatting 355 at a body weight of 155 (we are working on fixing his neck issue). Look out for this guy at the CF Sectionals!
Olympic Weightlifting Warm Up: Split jerk, 3 sets of 10. Use light or moderate load. Work on fast feet and moving down (not pushing the bar up).
Workout: 400m repeats
Four Rounds For Time:
Run 400m
Rest 2 minutes
Record times for each 400m
Bonus! - Make an attempt at the "Challenge of the Month" Max truck driver squats in 2 minutes.
Log your results online by clicking here.
Wondering what to cook tonight because you missed Mountain's Paleo Cooking class?
How about a "Meatza" (a gluten free pizza with a crust made of meat!)
Click here for complete article.
Posted by Jeremy Jones at 6:53 PM | Comments (8)
February 17, 2010
Thursday - Feb 18, 2010
Cabby has no problem with "Tower Balls" (14' wall balls).
Workout: For time.
21 - 15 - 9 repetitions
Plus penalty burpees*
Power Clean (Advanced: 155lb, Intermediate: 105lbs, Novice: 75lbs)
Chest to bar pull ups (Intermediate: do 12, 9 and 6 reps instead, Novice: use bands).
*For each rest in the set (dropping or letting go of the bar in the set of cleans, or dropping off the bar for pull ups for example) you have to do one penalty burpee at the end of the workout. There is no burpee penalty in between exercises or sets. (So make sure you 'rest smart'!)
Log your results online by clicking here.
Primal Nutrition Challenge Collected Articles.
In case you haven't been able to download it from the Primal Nutrition Challenge Google Group (check it out, a lot of people have been keeping good food logs). I have included it here. This is a collection of notes and tips for helping everyone succeed with their nutrition goals.
Primal Nutrition Challenge Collected Articles - PDF (right click, "save link as" is probably best)
Also - it is a REQUIREMENT to maintain a food log. If we do not see food logs from you at the end of the week, you forfeit your chance of winning. You do not have to update everyday if you do not want to, but we do need to see a full week of food logs each week.
Article: Building Fit Minds Under Stress
. . ."Our findings suggest that, just as daily physical exercise leads to physical fitness, engaging in mindfulness exercises on a regular basis may improve mind-fitness," Jha said. "Working memory is an important feature of mind-fitness. Not only does it safeguard against distraction and emotional reactivity, but it also provides a mental workspace to ensure quick-and-considered decisions and action plans. Building mind-fitness with mindfulness training may help anyone who must maintain peak performance in the face of extremely stressful circumstances, from first responders, relief workers and trauma surgeons, to professional and Olympic athletes." . . .
Click here for complete article.
Special Classes Today
Free Kettlebell Class with David Cohn at 11am.
Shopping for Primal/Paleo Foods with Mountain - Tonight at 6pm. Click here to sign up.
Posted by Jeremy Jones at 8:18 PM | Comments (13)
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)
February 7, 2010
Monday - Feb 8, 2010
February Challenge of the Month: Maximum "Trucker Squats" in 2 minutes (See below for details). Thanks to Tyler and Carry for demonstrating.
Workout: Split Jerk
3-2-2-2-1-1-1-1
You should be using bumpers, so drop the weight after the last repetition of each set (don't lower it back down onto your collar bone to re-rack it).
Scaling: If still learning technique (this is the first or second time doing jerks) practice a lot of lightweight Jerks or do the following -
Push Press to Push Jerk.
10 - 10 - 10 - 10 - 10
Try to keep increasing the weight until you have to jerk it.
Metabolic Conditioning Workout:
5 rounds-
Sprint 200m
Rest 1 minute
Record times for each sprint.
(Or attempt the new "Challenge of the Month"!)
Log your results online by clicking here.
Challenge of the Month: February 2010
First - Congratulations to Sacha, Patrick, Jeniffer, and Katie, the winners of last month's ChOM. Make sure you collect your prizes from JJ. Everyone learned a little more about how the rower works, and will hopefully put a little more thought into their technique and the use of the damper.
This month's Challenge involves a little movement I like to call "Trucker Squats". Essentially this is a squat with a plate held out at arms reach (see picture above). The competition is maximum squats in 2 minutes. The plate must be held over a 24 inch box and it must be extended the entire effort (if you can't go 2 minutes that is okay, but the "set" ends when you can't keep it up anymore). If the arms drop to where the center of the plate is below the shoulders (see Tyler above), or if the plate touches the box, the "set" ends.
Full range of motion squats are required (that means crease of the hip must be below the top of the knee).
Women will use the 10lb bumper plates and Men will use the 25lb bumper plates.
A Note on ChOMs: Participation is completely optional, and you are allowed to try as many times as you like. But if you do make an attempt, it is mandatory that you write it on the whiteboard regardless of how you performed. The ChOMs are supposed to be completely transparent, and we want to see everyone's progress over the month (not just the people who do 'good'). At least two of the previous ChOM winners were able to win because they continued to practice throughout the month and made vast improvements over their original performances.
Video:
(I would categorize this under "Our Girls Can Crush Your Boys" -a CrossFit Balboa quote- Thanks to Kate A for the video. It is women like you that are going to help crush the stigma of what a "Fit" woman should look like in the popular media. -jj)
Upcoming Skills Clinics!
For those of you who don't know, "Skill Clinics" are classes in addition to our regular workout classes that cover movements, skills, techniques, nutrition. . . and generally any topic that applies to making people "Fit Beyond Expectation". They are set up so that they have limited spaces for attendees to make sure the classes are top quality as well as focused enough so that you get a lot of individual attention on the specific topic (many times you will probably leave with 'homework').
If you have an idea for a Skill Clinic, please email it to jeremy@diablocrossfit.com, and we'll look into scheduling it!
Thursday Feb 11 - 6pm "Rope Climbing"
Saturday Feb 13 - 1pm "Intro to Running Technique"
Sunday Feb 14 - 8:30am "Primal Nutrition Challenge Start!"
Tuesday Feb 16 - 6pm "Kipping pull up drills"
Thursday Feb 18 - 6pm "Shopping for Paleo/Primal Foods"
Click "Continue Reading" below for details on each class.
Thursday Feb 11 - 6pm "Rope Climbing" with JJ
Learn the techniques and progressions to move from never touching a rope to full ascents. Get your first rope climb, master the foot technique, or learn how to avoid rope burn. We will start with the most basic exercises and concepts and move up to advanced skills (such as upside down climbing, for people interested). ABILITY TO DO PULL UPS NOT REQUIRED.
Saturday Feb 13 - 1pm "Intro to Running Technique" with Sarah
Hate running? Most likely you need to learn better running technique. Come to this class to learn the basics of good running form, how to run so that you avoid injury, and what drills you should be doing to improve your running times as well as create more efficient technique.
Sunday Feb 14 - 8:30am "Primal Nutrition Challenge Start!"
That's Right! The 6 week Diablo CrossFit "Primal Nutrition Challenge" will be starting this Sunday at 8:30am. We will be signing people up all week. We will be taking 'before' pictures (kept completely confidential), distributing hand outs, as well as covering the basics of what it means to be 'paleo/primal'. We'll also be doing some performance testing. After 6 weeks, we'll take 'after' photos and the participants will vote for the top male and top female winner who will be awarded a cash prize! Stay tuned for more details this week.
Tuesday Feb 16 - 6pm "Kipping pull up drills" With JJ
Still working on getting your first pull up, or trying to get past that hump of just 1 or 2? Come to this clinic for drills and techniques to help master the art of the kipping pull up.
Thursday Feb 18 - 6pm "Shopping for Paleo/Primal Foods" with Mountain
If you are sold on the "Paleo" diet or "Primal" eating, but do not know what you should be buying and where you should be shopping this class is for you. We will provide shopping lists, great local places to get quality foods, as well as what you can make with the foods you have bought.
Posted by Jeremy Jones at 7:59 PM | Comments (19)
February 2, 2010
Wednesday - Feb 3, 2010
Chris D, Matt C, and Ray M attempt some synchronized wall balls.
Workout: Front Squat
3 - 3 - 3 - 3 - 3
Record loads used for each round.
3 rounds for time
10 Burpees
10 Ring Dips (advanced: no band, intermediate: blue band, novice: green band)
40 ft overhead lunge* (advanced: 45lb plate, intermediate: 25lb plate, novice: 10lb plate)
*40 feet is 10 tiles the short way.
Log your results online by clicking here.
Article: CrossFit in the Wall Street Journal
" . . . Delgado never liked traditional gyms. "I felt like it was zombies walking around from machine to machine," he says. So when he discovered CrossFit centers, which tout military and police special-operation units among its proponents, he says he immediately fell for it. . ."
Click here for complete article.
Article: A great summary of the 'Big Fat Lies' that have led us to the obesity epidemic (from the other side of the pond).
"For the past 30 years we've been told to eat less and exercise more, to cut back on calories and on saturated fat and, on the whole, we're doing it.
Our calorific intake between the years 1974 and 2004 decreased by 20 per cent. We are eating about 20 per cent more fruit and vegetables than in the Seventies.
We are doing approximately 25 per cent more exercise than we were in 1997. . .
. . .The UK Government has suggested that to stop further weight-gain and help reduce weight, people need to do about 60 to 90 minutes of light exercise a day.
The average person with children and a job will, realistically, struggle to fit in this amount of exercise every day or even every week.
A little bit here and there is not enough to make any real difference to weight loss, especially if you are on a starch-rich diet.
So the Government's advice to eat a starch-rich, low-fat diet and to exercise more is based on inconclusive science, while the evidence we see all around us is that we are getting fatter following this advice. . . "
Click here for complete article.
(Thanks to Scott for the article. You're no fatty, and you don't believe the big fat lies either. -jj)
Posted by Jeremy Jones at 12:04 PM | Comments (12)
January 30, 2010
Sunday - Jan 31, 2010 "Cindy"
Jax and the Devil Duck are fans of Cal. Go Bears.
Olympic Weightlifting Warm Up: Snatch Balance 30 reps.
Workout: "Cindy" - As many rounds as possible in 20 minutes.
5 pull ups
10 push ups
15 squats
Record total rounds.
OR
Row. 5k if you want (less is okay as well). Today is the last day for the Concept 2 virtual Rowing Challenge! Log your meters here.
Log your results online by clicking here.
Article: Study says there is no reason to 'carb load' after exercise.
". . .In the three sessions, researchers saw increased insulin [a hormone produced by the pancreas. Insulin affects the amount of glucose absorbed by the liver.] sensitivity. But as the subjects ate low-calorie meals post exercise, there was no better improvement in insulin sensitivity than when they ate enough calories to equal their expended energy.
The study revealed that exercise improved insulin sensitivity, mostly when meals consumed following it had low carbohydrate. This signified that body could easily take up sugar from the blood stream into tissues like muscles, to store or use it as fuel. . ."
Click here for complete article.
Posted by Jeremy Jones at 6:17 PM | Comments (16)
January 14, 2010
Friday - Jan 15, 2010
Jennifer getting some air on her Double Unders.
Workout:
3 rounds for time.
7 muscle ups* (rings or bar)
50 wall ball
*substitute 2 rounds of 7 chest to bar pull ups and 7 ring dips for every round of muscle ups you cannot do.
Log your results online by clicking here.
Cool resource for 'Peak Season' food variety:
Epicurious has this wonderful "Seasonal Food Map" that can be used to find out what fruits and vegetables are in season. You can pick the month and the region you are interested in and it gives you a list of foods. Each food has links to all kinds of good information like shopping guides, tips, recipes, interesting information, pictures, etc!
Saturday 3pm class will be held at Sports Basement!
(so don't come to the gym, come to Sports basement. map here)Posted by Jeremy Jones at 6:44 PM | Comments (19)
December 31, 2009
Friday - Jan 1, 2010 "Happy New Year!"
+++Open today from 10:00 AM - 3:00 PM!+++
Matt Frediani lost 85lbs at Diablo CrossFit last year. . . What will you be saying at the end of 2010?
"On Jan 10, 2009..I walked in at 288lbs, waist size was a 48 inch and I was wearing up to a 3XL tee shirt. I talked to Jeremy for about a half hour and decided to join on the spot. . .I just got on the scale as I was putting on my work uniform and I’m now at 203lbs. My waist is now at 36 inches."
Click here to read Matt's full testimonial.
Olympic Weight Lifting Warm Up: with a light to moderate load, 3 hang power snatches and 3 snatch balances. 5 rounds. Go up in weight if you feel comfortable.
Workout: Max Effort / Benchmark Testing Day
Max effort 400m run
Max effort 500m row
Max push ups in a minute
Max sit ups in a minute (abmat, feet anchored)
Tabata Squats
Max consecutive pull ups
Max weight from the floor to overhead
Max double unders
Max height box jump
Use a partner to count reps and keep time. DO NOT TRY AND DO ALL IN ONE DAY. Try to complete at least 3 - 4 within the hour.
If you would like to do a Metcon instead (Workout of the Day) - Refer to your trainer. We'll take good care of you.
Log your results online by clicking here.
(You can find all of the above 'maximum effort' tests using Beyond the Whiteboard's search feature)
Check out DCF on KTVU Channel 2 Today!!
Click to Play (and watch BigD climb)!
Most likely, the largest segment will air on the earlier show (5AM - 9AM), but smaller segments will most likely be run throughout the day!
We are open today from 10AM - 3PM - Classes at 10, 11 & 2:00!
"6am Matt’s" 1 year DCF testimonial…
Sorry if it’s a bit long but here are my stats for my 1 year anniversary at Diablo CrossFit!
I came to the “New Shed” on Jan 10th 2009 with a referral from my pal Ben Crew.
I walked in at 288lbs, waist size was a 48 inch and I was wearing up to a 3XL tee shirt. I talked to Jeremy for about a half hour and decided to join on the spot. I was very fit and athletic in high school and college but let my self go by doing all the things you shouldn’t do as you get older.
My first training session (The "Diablo CrossFit Newbie) was with Luca. It took me almost 12 minutes to complete the workout (most people finish in 8 - 10). I could not run a full 1/4 mile, nor could I do a single pull up. After I finished I remember being out of it driving home. When I got home I passed out on my bed with out even changing out of my sweaty gym gear. I slept for almost 3 hours and when I woke up I felt destroyed. I had a good feeling about DCF and the results I could get if I focused on the work ahead. From this point on I decided to go with what ever My DCF peeps told me (JJ & Jimmy G). All I had to do was to check my ego at the door and put in the same amount of work that everybody else was doing.
The workouts were all hard even, when I used the biggest rubber band for assisted pull ups.
I was a big giant sweaty mess and that’s the truth.
March ….(Paleo Workshop) with JJ , D-roe & Stav
I was about 2 months into the classes and went to the workshop and listened to these 3 guys talk about their diets and how they performed when they were on point with the paleo diet.
I asked questions and took notes and decided I was going to do Paleo to help with my quest for good health. I started the day after the workshop and have never looked back.
To be totally honest I can count how many times I have cheated on my diet since the start.
My 2010 Stats…
I just got on the scale as I was putting on my work uniform and I’m now at 203lbs
My waist is now at 36 inches, and my T-shirt size is in between a Lrg & Xl
My max pull ups is at 26 , Fight Gone Bad score is 317 and climbing. I have made some incredible new friends and family. I plan on never letting myself go again. I am starting to get my goals together for 2010 and they will be big goals for me. This story is just beginning !!
Posted by Jeremy Jones at 5:01 PM | Comments (24)
December 9, 2009
Thursday - Dec 10, 2009 "Shed Your Clothes at the Shed and Movie Showing!"
Matt Lisle: "You've been DCFed"
Workout: Back Squats
3-3-3-3-3
Record loads used for each round.
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
15 box jumps (20" height)
15 sit ups
15 back extensions (sub good mornings if needed)
Record total rounds.
New Challenge of the Month: Hold on for dear life!
December's Challenge of the Month (ChOM) is going to be holding onto the Diablotron for time!
Just hang on as long as you can. You can use any grip desired and change grip as much as you like, but you can only hang with your hands (no looping and elbow or foot). Tape or rubber grips can be used to save the palms, but nothing that assists in holding your hand closed, or takes away weight from hands and fingers (gymnastics grips for example).
The time will start when the feet leave the floor. As soon as the feet touch anything (floor, pillar, etc) the time will stop.
There is a women's and a men's category. 1st place in each category will win a prize. As usual, you are encouraged to attempt this as many times as possible in the month of December.
Now start Hanging - It's already the 10th!
Shed Your Clothes at the Shed!"
This is the season for giving, and we all know how generous CrossFitters are, so come "Shed your Clothes at the Shed!"
At 3pm this Sunday, we are having a party open to everyone. We'll be having a workout, barbecue, clothing swap as well as showing the movie "Food Inc."
Click "continue reading" below for details.
Shed Your Clothes at the Shed!"
Pick out your clothes that no longer fit you due to your awesome progress at DCF (we hear about it all the time. Seriously, we should make it part of the waiver). . . Then bring them to the gym where we will have a clothing swap!
Any of your left over clothes can be brought home with you, or left with us and we'll donate them so that people in need can get them before Christmas! Feel free to bring 'extra' clothes in another box (clothes that people at DCF don't want) if you want us to donate it for you.
Even if you don't have any clothes to exchange, please feel free to come check out what is available and partake in the other festivities!
At 3pm we will have the workout, then barbecue and clothing swap.
Feel free to bring any food or holiday treats you like (and we won't tell the "Paleo Police" on you if it isn't primal/paleo, but don't be surprised if there is a lot of leftovers). After everyone has eaten, we'll be showing the movie:
Posted by Jeremy Jones at 8:58 PM | Comments (8)
November 17, 2009
Wednesday - Nov 18, 2009 - "Happy Birthday Ronnie Lo!"
Laci = Strong
Workout: (Happy Birthday Ronnie Lo!)
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.
Video: From Sunday's workout (I love the line at the end. -jj).
Article: Depression as deadly as smoking
" . . . Utilizing a unique link between a survey of over 60,000 people and a comprehensive mortality database, the researchers found that over the four years following the survey, the mortality risk was increased to a similar extent in people who were depressed as in people who were smokers. . ."
Click here for entire article.
The "iCrossFit" App for iPhones and iPod Touch
Special Sneak Preview for Diablo CrossFitters only!
Come in this Saturday to get the first version of the new iphone app we have been working on. Brian P (aka "Brhabdo") and the team will be on hand Saturday at 11am to upload a free trial version to DCFers, before it is even released to the public!
Tons of workouts in the database, photo slide shows demonstrating exercises, timers, round counters, and much, much more! Come check it out this Saturday!
Anyone interested in having a movie night after class on this Friday night (showtime around 8:30pm, kids okay)? Post to comments We have both "Every Second Counts" or "Food Inc." available for showing. . . we could even watch "Pumping Iron" if everyone asks nicely (I don't want to wear out my copy unless people are going to appreciate it. -jj)
Posted by Jeremy Jones at 3:18 PM | Comments (45)
November 4, 2009
Thursday - Nov. 5, 2009
Craig and Julie duke it out. . . I am not sure over what, but it looks like Craig is winning.
Workout: Front Squats
5, 5, 5, 5 ,5
Record loads used each round.
Metabolic conditioning workout: "Fran light"
For time: 21-15-9
Thrusters (men: 45lbs, women: 33lbs)
Pull ups (sub 2x jumping pull ups if you can't do more than 15 kipping pull ups in a row).
Record total time.
Great video I found out about through Robb Wolf's blog (who in turn found out about it on Dr. Eades' blog. It is a long video, but much like the last one on sugar. It is a great video! Make sure to check out Dr Eades' blog for a great breakdown and his take on the video.
Watch the video in a larger format here.
Specialty Clinic Tonight at 7pm: Double Unders
There is still space left to learn how to master double unders, but this class may fill up.
Sign up now by clicking here!
Don't forget that Roger Harrell from CrossFit Marin is having a series of Gymnastics workshops on this Saturday - Including one geared toward trainers, one geared toward intermediate athletes, and one for beginners. Reserve your spot on their site, and post to comments if you plan on going (maybe you can carpool with other DCFers!)
Posted by Jeremy Jones at 9:03 PM | Comments (20)
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.
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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.
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". . . 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.
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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.
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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!).
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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).
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Video from Jon Gilson at Again Faster: Wall Balls
Wall Ball Shots from Patrick Cummings on Vimeo.
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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.
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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.
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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.
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New Schedule Starts Today!
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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.
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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.
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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).
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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
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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.
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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)
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).
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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.
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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.
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Not heard on the video when D-Roe gave Angel the 'Five' -
"C'mon. We're going to the Games baby!"
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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).
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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.
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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.
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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.
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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.
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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.
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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.
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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)
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.
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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.
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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.
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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.
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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.
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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.
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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.
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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)
