March 11, 2010
Friday - Mar 12, 2010
Sacha's shirt says what most people think when they see CrossFit workouts.
Workout:
4 rounds for time.
10 right handed power snatches (Advanced: 45lb, Intermediate: 25lb, Novice: 15lb)
10 left handed power snatches (Advanced: 45lb, Intermediate: 25lb, Novice: 15lb)
30 air squats
Log your results online by clicking here.
Video:
I really enjoy how Mark Sisson from Mark's Daily Apple mentions that paying attention to your surroundings to avoid stupid mistakes (if Grok made a stupid mistake, he'd end up dead), is very much part of the "Primal" lifestyle. Better roads and traffic signs would not only help us not become reliant on complacency, apparently it would also save everyone time and money! -jj
Posted by Jeremy Jones at 8:15 PM | Comments (1)
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 14, 2010
Monday - Feb 15, 2010
+++5 and 6am classes canceled today for President's day!+++
Ricky and Robert go head to head on Deadlifts.
Workout: Deadlift
5 - 5 - 5 - 5 - 5
Metabolic Conditioning Workout:
3 rounds for time.
400m run
12 weighted pull ups (advanced: 20lbs, intermediate:10lbs, novice: no weight or band pull ups).
Record total time.
Log your results online by clicking here.
Skills Clinics This Week!
Kipping Pull ups with JJ - Tuesday at 6pm. Click here to sign up.
Shopping for Primal/Paleo Foods with Mountain - Thursday at 6pm. Click here to sign up.
2 Hour Cooking Class with Mountain (counts as two clinics) - Saturday at 4pm (optional Farmer's Market portion at 12 noon, meet at the gym).
Make sure you sign into both 1 hour sessions (first hour, second hour).
Primal Nutrition Web Forum!
Holiday Hours Today!
8am - 8pm the gym will be open as usual (only the 5am and the 6am classes are canceled).
Posted by Jeremy Jones at 8:54 PM | Comments (7)
February 3, 2010
Thursday - Feb 4, 2010 "Helen"
Liz S rocking great full extension on her Kettlebell swings.
Workout: "Helen"
400m run*
21 Kettlebell swings (advanced: 53lbs, intermediate: 35lbs, novice: 26lbs)
12 pull ups
3 rounds for time.
*for a different challenge (and if it is raining and you don't want to run outside) you can try 400m rows instead of runs. Be ready for an even greater grip workout.
Log your results online by clicking here.
Article: How To Make Huaraches (sandals for near barefoot running)
Click here for complete article.
(Thanks to Mike E. for the article, you must have feet of steel and a heart of gold. -jj)
Open gym this Saturday!
From this Saturday forward, we will have open gym every Saturday from 12 noon until 4pm (when the 3pm class ends).
That means we'll be open from 10am all the way until 4pm! See you Saturday!
Posted by Jeremy Jones at 8:56 PM | Comments (15)
January 28, 2010
Friday - Jan 29, 2010
Blue and red. Nancy and Len: 6am Domination.
Olympic Weightlifting Warm Up: Hang Squat Clean, light to moderate weight. 30 reps (break it up as much as you'd like, change weight as much as you'd like). Focus on really opening the hips then getting deep under the bar as low as possible.
Workout: "Sucking Wind"
For Time (perform the exercises in any order desired):
30 Burpees
40 Wall Balls (Men: 20lb, 10ft. Women 14lb, 8ft)
400m Run
50 Double Unders
500m Row
Record total time (Compare to October 7th).
Log your results online by clicking here.
Website: From Harvard University's Skeletal Biology Lab - Running barefoot or in minimal footwear.
Articles on the site:
1. Human evolution and endurance running
2. Foot and lower limb biomechanics when running in shoes
3. Foot and lower limb biomechanics when running barefoot or in minimal shoes
4. Biomechanical differences between forefoot and midfoot striking and heel striking
5. Tools to help assess potential benefits of learning to forefoot or midfoot strike
6. Transitioning safely to forefoot or midfoot striking in minimal footwear or barefoot
Click here to go to website. (Thanks to Mike E for the cool site. We know that his feet don't stink).
What do you think, should we change our name to "Regan CrossFit, or "Ronald CrossFit" if they change the name of Mount Diablo? (Click here to see an article about a man trying to change the name of our looming mascot).
This is the final three days of the January Challenge of the Month (row as far as you can in 20 strokes), as well as the Concept 2 virtual challenge. Log up those meters folks!
Posted by Jeremy Jones at 11:46 PM | Comments (19)
January 11, 2010
Tuesday - Jan 12, 2009
Ron and Lynn C went down to Calistoga for some "secret" training, the photo above is from a contemporary art gallery they visited! (Click on the picture to see a component of their program).
Workout: Deadlifts
Warm up with snatch grip deadlifts, then:
5 - 5 - 5 - 5 - 5
Record loads used.
Metabolic Conditioning Workout:
10-8-6-4-2
Dumbbell* push press R (men 45lb, women 25lb)
Dumbbell push press L (men 45lb, women 25lb)
40ft 45lb dumbbell Suitcase lunge ('suitcase" means you only use one db in one hand held at your side).
*Scale up to a 45lb barbell for an extra challenge.
Record total time.
Log your results online by clicking here.
Article: "The New Age Cavemen and the City"
". . .They regularly grumble about vegans, whom they regard as a misguided, rival tribe. But much of the conversation is spent parsing the law of the jungle. The most severe interpretations generally come from Vladimir Averbukh, a jaunty red-headed Web manager for the city who was born in Tashkent, Uzbekistan. Upon visiting Mr. Durant’s apartment for the first time, in August, Mr. Averbukh scowled at a tomato plant on his host’s roof deck. . ."
Click here for complete article.
Posted by Jeremy Jones at 7:22 PM | Comments (26)
November 23, 2009
Tuesday - Nov. 24, 2009 "Mark Sisson Coming to DCF!"
+++Kipping Pull Up Clinic Today at 4pm+++
Mark Sisson Speaking Engagement at Diablo CrossFit!
If you don't know who Mark Sisson from "Mark's Daily Apple" is, you have been living under a rock (or at least not reading the articles I post!)
Mark will be coming to DCF Monday, December 7, 2009 at 7pm to do a free talk about the "Primal Lifestyle" and his new book "The Primal Blueprint".
Click here to see a flyer with all the details.
Click here to reserve your spot (we expect this event to fill up quickly!)
In case you are wondering what the big deal is, here is a picture of the author and his wife Carrie demonstrating what the "Primal Lifestyle" can get you.
Workout: "Nasty Girls"
3 rounds for time of:
50 Squats,
7 Muscle-ups (sub 3 chest to bar pull ups and 3 ring dips for each muscle up you cannot complete)
10 Hang power cleans (135lbs men, 95lbs women)
Record total time.
Article (in case you missed it from Mark's site): Just 'exercising' may not be enough to increase bone density, in fact, it can harm it.
". . .Then came a raft of unexpected findings, some showing that competitive swimmers had lower-than-anticipated bone density, others that, as an earlier Phys Ed column pointed out, competitive cyclists sometimes had fragile bones and, finally, some studies suggesting, to the surprise of many researchers, that weight lifting did not necessarily strengthen bones much. In one representative study from a few years ago, researchers found no significant differences in the spine or neck-bone densities of young women who did resistance-style exercise training (not heavy weight lifting) and a similar group who did not. . ."
Click here for complete article.
Posted by Jeremy Jones at 3:27 PM | Comments (24)
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)
October 22, 2009
091022 Friday
Diablo CrossFit welcomes Gabrielle Jolie Gomez to the world (Congratulations Moises and Cody)!
Workout:
For Time:
50 Wall Balls 20 lbs men, 14 lbs women (still 10' target though)
50 Pull-ups
35 Wall Balls 20 lbs men, 14 lbs women (still 10' target though)
35 Pull-ups
20 Wall Balls 20 lbs men, 14 lbs women (still 10' target though)
20 Pull-ups
Record total time.
Scaled Version:
30 Wall Balls (use 14lb or 10lb or less, but to to 10' target)
30 Pull-ups
20 Wall Balls
20 Pull-ups
10 Wall Balls
10 Pull-ups
Record total time.
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UFC Fights Saturday Night
UFC Fights to be held at gym Saturday night!
Fights start at 6pm. Bring your own food and beverages to share (Paleo preferred, but not required).
A little background: Anthony Johnson (an accomplished UFC fighter) walked into the Diablo CrossFit gym back in late June/early July at approximately 225lbs. Under Jimmy's (and Cung Le's) tutelage, he has prepared for his fight with Yoshida in the 170lb weight class. Yes you read that correctly, 55lbs . . .
Although not the "main event" Anthony "Rumble" Johnson's bout has been predicted to be one of the most exciting fights of the evening (from USA Today):
"Anthony Johnson vs. Yoshiyuki Yoshida. UFC 104's best bet for action lies with these two fighters. Yoshida has won 10 of his last 11 fights, and none were decisions. Seven of Johnson's nine career bouts ended without going to the scorecards.
Johnson's accuracy, power and unusual reach (listed as 78 inches when he fought Luigi Fioravanti in February) for a welterweight give him an advantage over most 170-pounders on the feet. Yoshida isn't the most refined striker, and Josh Koscheck was able to exploit that weakness with a crushing knockout blow on Yoshida last December.
But the Japanese fighter will pose a threat if he can work his way inside Johnson's long arms, because Yoshida has adapted his judo well for MMA. His hip-toss-gator-roll-anaconda-choke finish of the Man Formerly Known as Jon Koppenhaver at UFC 84 last year was a thing of beauty. Against Brandon Wolff at UFC 98 in May, Yoshida needed just 85 seconds to force a tapout (twice, actually; the referee didn't see the first tap) with a guillotine choke."
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Article (heard about this from Andy Petranek's CrossFit LA): Modern man is a 'Wimp' by historical examples.
"Many prehistoric Australian aboriginals could have outrun world 100 and 200 metres record holder Usain Bolt in modern conditions.
Some Tutsi men in Rwanda exceeded the current world high jump record of 2.45 meters during initiation ceremonies in which they had to jump at least their own height to progress to manhood.
Any Neanderthal woman could have beaten former bodybuilder and current California governor Arnold Schwarzenegger in an arm wrestle.
These and other eye-catching claims are detailed in a book by Australian anthropologist Peter McAllister entitled "Manthropology" and provocatively sub-titled "The Science of the Inadequate Modern Male." . . ."
Click here for complete article.
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Masters Event Saturday
Don't miss the "Masters Event" at CrossFit Sweatshop this Saturday! Cheer on our DCFers as they compete for glory, honor, and BRAGGING RIGHTS! (then come to DCF for the UCF fights afterward!)
Thanks in advance to Nabil for putting on such a great event!
Posted by Jeremy Jones at 4:14 PM | Comments (27)
September 24, 2009
090925 Friday
The Diablotron spawns another in Poulsbo Washington! Kitsap CrossFit was able to use our designs to come up with their own pull up structure called the "Diablotron PNW" (for Pacific North West)
Workout: Deadlifts
5, 5, 5, 5, 5
Record loads used for each round
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
5 burpees
10 Kb swings (men 53lbs, women 35lbs)
Record number of rounds completed.
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Article from Mark's Daily Apple: "The poop on squatting"
". . . I’ve always been one to pull up a stool, have a seat, and ruminate on the past. Learn from what our ancestors did. They made mistakes, sure, but they also made great strides, and to simply wipe that history clean and discard the wisdom contained therein is foolish. If we do that, we risk flushing vital information down the toilet. This is of course old news to most of our regular readers, who take the concept to heart, especially in regards to evolutionary diet and fitness. With every fiber of our being, we pattern our behavior after our ancestral history, because that’s when the formative years of human evolution occurred. Homo sapiens have been eating certain things and exercising a certain way for hundreds of thousands of years, and it doesn’t make sense to mess with a good thing. . ."
Click here for complete article.
(Now I know why Nick and Darren always have to run to the john before a workout. -jj)
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DJ Docto and Dustin Stephens from Diablo CrossFit will be fighting this Saturday in Antioch!
Posted by Jeremy Jones at 8:49 PM | Comments (17)
September 14, 2009
090915 Tuesday
Holley does broad jumps faster than light.
Olympic Weightlifting Warm up: Overhead squat, 3 sets of 8. Start light and add weight if you feel comfortable.
Workout: 7 rounds for time of:
10 Sumo-deadlift high-pulls (95lbs men, 65lbs women).
10 Ring dips.
Record total time.
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Article from the "Life Spotlight": If running is so natural, why are 80% of runners suffering from some kind of injury right now?
". . .But what are we also seeing? Running injuries on the rise (especially knee pain)….so much that there is whole industry that just caters to those running injuries including 100s of special running shoes, all sorts of knee braces, expensive custom shoe inserts, and what seems to be an orthopedic surgeon on every corner.
Seriously, if running is naturally this destructive then why aren’t some other nations that spend their life running daily in wheelchairs for life?
Doctors and other people treating runners with injuries are quick to blame muscle imbalances, inflexibility issues, or even some “genetic” (the biggest cop out in modern medical treatment) disorder to your foot. While some of the issues may be true, the question becomes how do you fix or prevent them.
The biggest question however may just be what if our modern attempts at making a “better way to run” was in fact just taking us in the other direction? What if we are doing this to ourselves? . ."
Click here for complete article.
Video highlighted in the article:
Posted by Jeremy Jones at 3:50 PM | Comments (32)
