July 29, 2010
Friday - July 30, 2010 - "Cherry Pickers Hell" Next Week!
Box jumps. . .HA! How about 'plane jumps'. Terry O shows us how it is done.
Skill Practice Warm Up: Static hold at the top of the ring dip as long as possible (up to 3 minutes).
Workout: Strict Press
3 - 3 - 3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
15 thrusters (Advanced: 115lbs, Intermediate: 80lbs, Novice: 55lbs)
15 pull ups
Log your results online by clicking here.
"Cherry Pickers Hell" Next week.
We will not be posting the workouts the night before as usual. We'll update the site with a new blog post, photo, articles, etc, but you'll have to come into the gym to find out what the workout is! The blog post and 'Beyond the Whiteboard' will be updated later in the day for continuity.
Everyone can thank Coach Sarah for the lovely idea. Please refrain from slashing her tires, who knows, you might like it! -jj
Video: Forget CrossFit, I am just going to get one of these!
Posted by Jeremy Jones at 7:14 PM | Comments (28)
July 27, 2010
Wednesday - July 28, 2010
6 yr old Bella shows her daddy Joe B how to climb the 15' rope (she had a spotter of course).
Workout: Back Squat
5 - 5 - 5 - 5 - 5
Metabolic Conditioning Workout: As many rounds as possible in 10 minutes.
15 Virtual shovels (Advanced: 45lb plate on 45lb bar, Intermediate: 25lb plate on 45lb bar, Novice: 10lb plate on 33lb bar)
400m run
Each virtual shovel "rep" is over a parallete twice (over and back to the starting side).
Log your results online by clicking here.
Article: Vitamin Water Not Healthy - Rules Federal Judge.
Upcoming Certifications and Seminars!
Charles Staley Olympic Weightlifting Certification Seminar This weekend at DCF!
CrossFit Movement and Mobility Seminar with Kelly Starrett at DCF August 14th!
Offsite Seminars coming up:
Robb Wolf Nutrtiton Seminar August 7th at CF Oakland (Robb is my nutrition Buddha. I'll be going to this one. -jj)
Roger Harrell Gymnastics Seminar August 14th at CrossFit Marin (Roger is the 'muscle up whisperer'. -jj)
Posted by Jeremy Jones at 7:34 PM | Comments (8)
June 2, 2010
Thursday - June 3, 2010 "Max Effort Testing Day"
Shannon doing her thing at the CrossFit Regionals last month.
Workout: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)
Year End Goal Time!
The year is almost half over (boy its flying isn't it!?), and now is a great time to take stock of your training and plan out where you want to be in the remaining 7 months.
Our favorite criteria for end of the year fitness goals are usually three pronged: Gymnastics (bodyweight), Strength/Power (weightlifting), and metabolic (running, 'Fran', etc). You also might consider throwing a nutritional goal in there as well, but make sure it follows the criteria listed below (always hard with nutritional stuff). Post your three goals to comments, and we'll publicly hold each other accountable.
Remember that goals must be S.M.A.R.T:
- Specific - Do you know exactly what it is that you’re trying to do and why?
- Measurable - Is there a set of criteria you can use for measuring progress?
- Attainable - I lump this in with Realistic, but I’m sure there’s some Life Coach out there that can tell us what it really means.
- Realistic - Can you really and truly accomplish this goal? Stretch goals are good. Unrealistic or unmotivating goals are bad.
- Timely - A goal should have a timeframe. “I want to do X by Y.”
We'll be writing these on the whiteboard at the gym over the next week or so, so start thinking about it now (maybe even can be calculated from your performances today).
Having goals at DCF is not "optional". Pick a direction and start moving toward it, you can always 'course correct' after you have made some headway.
Posted by Jeremy Jones at 6:31 PM | Comments (17)
May 13, 2010
Friday - May 14, 2010
D-Roe laughs at the tire flip competition during the 2010 CrossFit South West Regionals.
Workout:
4 rounds for time of:
20 Toes-to-Bars (Intermediate: hanging leg raise to parallel to floor, Novice: hanging knee raise)
500 m Row
2 min Rest
Record total time (not including final 2 min rest). Write fastest 500m and slowest 500 in the comments.
Log your results online by clicking here.
Video: Next up in our 'crazy/cool stuff that we need to learn a little of' video series - "Pole Dancing"
Article from CNN: When parent's good intentions disparage obese children
Thanks to Big Dave for the article, his intentions are always good and he never disparages kids. -jj
(It is my opinion that if a young child has an obesity issue, it is the parent's fault. They are either providing a poor example, an unhealthy environment (physically with bad food or emotionally), aren't addressing a medical issue, or even all three! Blaming the child is and causing emotional issues in addition to the health issues is tantamount to child abuse in my book. -jj)
Posted by Jeremy Jones at 6:10 PM | Comments (24)
March 28, 2010
Monday - Mar 29, 2010
Shannon and Ben, 'Forging Elite Resting' (Shannon placed first of Diablo CrossFit Women and Ben placed first out of DCF Men. . .)
Ben placed 26th overall and could possibly qualify if some of the men in the top 20 already 'qualified' by going to the games last year!
Shannon placed 24th overall and could possibly qualify if some of the women in the top 20 already 'qualified' by going to the games last year!
Standings can be found by clicking here.
Workout: Strict Press
3 - 3 - 3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
3 rounds for time.
400m run
12 'weighted' pull ups (Advanced: 20lbs, Intermediate: Dead Hang, Novice: Use a smaller band)
Log your results online by clicking here.
Article from the NYT: 'Baby fat' may not be so cute after all.
As far as we can tell, Diablo CrossFit had more total athletes overall compete in the CrossFit Norcal Sectionals (18 total entered) than any other affiliate. Possibly in the world. After picking the top 200 men and the top 100 women, we still had more people make it through to the second day than most gyms had compete at all! (3 women and 8 men).
Click "continue reading" below for each DCF'ers standings.
# Competitor Place (Total) Run - Overhead Squat Thruster - KB Swing - Pull-Up Max Floor to Overhead Chipper
254 Murphy, Shannon 24 (301.18) 63.83 (30) 79.75 (126) 72.22 (130) 85.39 (20:18)
202 Warner, Carry 40 (280.34) 55.32 (26) 79.75 (126) 75 (135) 70.27 (24:40)
235 Frediani, Eleni 53 (256.80) 40.43 (19) 63.29 (100) 63.89 (115) 89.19 (19:26)
220 Dillingham, Sarah 73 (93.31) 31.91 (15) 61.39 (97)
221 Jackson, Laci 79 (87.66) 38.30 (18) 49.37 (78)
488 Wise, Ben 27 (291.38) 49.30 (35) 85.88 (152) 75.38 (245) 80.83 (18:10)
428 Howard, Craig 46 (276.99) 54.93 (39) 76.27 (135) 72.31 (235) 73.48 (19:59)
416 Jones, Nicholas 49 (275.63) 53.52 (38) 75.14 (133) 72.31 (235) 74.66 (19:40)
534 Lee, Jamie 63 (268.04) 36.62 (26) 79.10 (140) 72.31 (235) 80.02 (18:21)
402 Jones, Jeremy 68 (264.66) 39.44 (28) 79.10 (140) 76.92 (250) 69.21 (21:13)
462 Kaiser, Marc 71 (264.24) 47.89 (34) 76.27 (135) 70.77 (230) 69.32 (21:11)
435 Penland, Micheal 72 (263.48) 43.66 (31) 73.45 (130) 69.23 (225) 77.15 (19:02)
522 Mendes, Samuel 110 (241.00) 32.39 (23) 64.97 (115) 66.15 (215) 77.48 (18:57)
590 Swaaley, Scott 238 (62.41) 7.04 (5) 55.37 (98)
575 Martens, Ryan 242 (59.86) 11.27 (8) 48.59 (86)
Posted by Jeremy Jones at 3:43 PM | Comments (19)
March 18, 2010
Friday - March 19, 2010
Ricky loves CrossFit.
Workout: Split Jerk
3 - 2 - 2 - 2 - 1 - 1 - 1 - 1
(Start dropping the bar to the floor after the first couple sets, especially for the singles. It is safer and will allow you to lift more weight).
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes.
100m Run
10 Burpees
Record total rounds and fractions of rounds.
Log your results online by clicking here.
Video: The Placebo Effect with Eric Mead (if you are squeamish about needles and blood, you'll want to skip the last few minutes).
The point I found really interesting is how the placebo effect is magnified when the subjects receive a blue pill versus a white pill. The subjects get even better results! Then again if they receive a capsule verses a tablet. . . Then again if they receive injection versus a pill!
It makes me wonder how this applies to fitness. People think they need a special program, complicated/special equipment, advanced mathematical calculations, or hyper periodization programs based upon phases of the moon and if Aquarius is in retrograde. . . (click "Continue Reading" below for the rest of the article).
First of all, untrained people will make SOME progress just by showing up and going through the motions. If a coach or program can't even get a beginner to make progress, the coach is pretty much retarded. Something is seriously wrong.
So basically all 'non-retarded' programs/coaches will create some kind of progress in novices. Combine this with the placebo effect, and you might have some of the reasoning why a program might have better results for beginners than what a seasoned person might expect.
That being said, more complicated is not necessarily better. The allure of the complex or "secret" is usually completely misguided. Generally, the "complex system" will at best slow down a novice's progress with silly B.S. and/or cost them time and money. At worst, it will cause injury and/or cause someone to quit due to the fact it is complex!
Simple is usually best and the fastest for getting results. When the consistency and hard work is there, and THEN progress halts or slows significantly. . . congratulations, you have now left the realm of "novice" and have entered a period where "intermediate" or even "advanced" training protocols are required.
-jj
Posted by Jeremy Jones at 3:32 PM | Comments (7)
March 6, 2010
Sunday - Mar 7, 2010 "Nicole"
Stavros was able to get 2nd in his age group and 29th overall last weekend at the Stanford Triathlon (which he did before returning to the second day of the CrossFit Running and Endurance Seminar!) qualifying him for the 2010 USAT Age-Group Nationals in Alabama! Click "Continue Reading" below to see his race report.
Workout: "Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Record number of pull ups completed each round. Do not "pace" the pull ups. Go for maximum reps every round.
Log your results online by clicking here.
Affiliate Team Tryout Workouts Announced today! Check the whiteboard or email jeremy@diablocrossfit.com
Stavros' Race Report:
Stanford Triathlon, 2nd in AG, my first podium!
On Sunday, 2/28 I raced in the Stanford Triathlon, it was a sprint distance; 500m swim, 20k bike, 5k run.
As I woke up at 5am that morning, I asked myself...why was I doing a triathlon in FEBRUARY!? It had been raining all week and the weather had been crummy, not to mention the swim was in the icy bay water. This would be my first saltwater/ocean water swim. Luckily it looked to be protected by the marina (which it was). Fortunately for us, the sky was clear and blue that morning, awesome! I met up with John Fulton, Chris McCrary and Chris DuFour. We headed out and arrived at the race in plenty of time to pick up our registration packets, timing chips, and rack our bikes.
I then began the pre-race prep and getting my transition area ready. When we had arrives, I noticed there were a lot of racks and thought there would be plenty of room...but soon enough, the ALL filled up and it was tight quarters. I never though so many people would come out for a race this early. I heard something like 700 or so? Not sure about that though. I had everything laid out and decided to take a spin around the bike course to get loose. I rode for about 10 minutes, and then heard a huge POP! Yep, flat tire, about 15 minutes before I had to get my wetsuit on and I was 10 minutes (riding) from the start...awesome! Lucky for me a passer by quickly stopped, I loaded my bike and headed back. I had also thrown some levers & a tube last minute in my bag. I kind of just laughed when my tire popped..what else could I do? I got back, changed it quickly, ran over to the mechanic and pumped it back up, done deal.
Time to get the wetsuit on and head to the swim. They said you need shoes for the walk out there, but I decided to leave my shoes at the swim exit, since it was easily 200m from the exit to T1. That wasn't the problem, the issue was the rocky path out to the swim start with no shoes...OUCH! It was an open water start and required about a 100m swim out to the buoys. As I swam out, I realized how COLD the water was...much more than I thought it would be. This was the coldest water I have ever raced in, but I felt fairly comfortable in my suit.
My swim heat (39-U) started at 9:20am, and it was packed. The whistle went off, and we headed out for the 500m swim. I started on the right, near the buoy. I tried to find someones feet to pace off of, and keep the same pace. Getting used to swimming in a full sleeved suit was a bit different, my arms fatigued much quicker. Overall, the swim went okay, I finished in the front 1/3 pack. We were lifted out of the water onto a dock, which was a bit weird, then the long run to the transition area. I was glad I brought shoes to wear. I finished the swim in about 8:30 (1:42/100m pace), and arrived at T1 in 10:48 (3rd fastest in AG).
T1 went okay, my suit got a bit hung up on my heels. As I put my bike shoes on, the back got stuck under my heel and I had to take the shoe off, then put it back on. Total time 1:27, slower than I would have liked.
The bike course was 3 loops, 20k total. I was on my road bike, as I'm working on building up my TT bike. I got going and tried to get to a cadence and HR that I could maintain. The bike has always been a weak link for me, my main goal was to stay within my limits, and get to the run as fresh as possible. I was pretty successful in getting through the bike with gas left in the tank, and still push myself. Bike time was 33:58 (22mph avg/speed & 7th in AG).
T2 went a bit smoother, :53 seconds. Running shoes got a bit twisted, nothing too difficult. Then off to the good stuff, the run!
The 5k run was flat, but with some decent turns and a couple of turn arounds. I just focused on the runners in front of me, picking someone attempt to pass. This kept me going throughout the run, and I felt strong the whole way. There were mile markers, but I didn't have my watch dialed in, so I wasn't sure of my pace. I kept passing people though, so I knew I was having a decent run. Was able to put together a modest sprint to the finish. 5k run time, 19:22 (6:12/mi pace & fastest run in my AG!).
Total race time, 1:06, good for 2nd in my AG, not sure of overall finish. Definitely some positives to take from this race, and some things to build on. Overall, very happy with my first race of the season. It was also great to race with other FoMo studs (and studettes) out there. Fulton and McCrary both raced great and got 3rd in their respective AG's. Looking forward to my next race, which is a big one, Oceanside 70.3, my first Half-Ironman race. The butterflies have already started! Thanks for FoMo and Diablo Crossfit for the great training partners and environment.
Posted by Jeremy Jones at 6:27 PM | Comments (6)
February 18, 2010
Friday - Feb 19, 2010
Donna working on one of the hardest parts of the "Filthy Fifty" workout - Blocking out the rest of the world when you do the double unders at the end.
Bonus strength work for advanced athletes: weighted pull ups 3 - 3 - 3 - 3 - 3
Workout: "Filthy Fifty"
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood, Novice: 26lbs),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds, Novice: 33 pounds),
50 Back extensions,
50 Wall ball shots (Adv: 20lb/10 ft, Int: 14lb/10 ft, Nov: 10lb/8ft),
50 Burpees,
50 Double unders.
Acceptable order change - the first 8 movements can be completed in any order if there is a log-jam for equipment, the only caveat is that the burpees and double unders must always completed last.
Don't forget to compare it to your "Filthy 60" score (if you logged it that is).
Log your results online by clicking here.
Hope For Natalie Nakatani from Patrick Biesemans on Vimeo.
Natalie is 8 years old. She attends a local elementary school, Gregory Gardens in Pleasant Hill, has leukemia and is in dire need of a bone marrow transplant.
After five difficult rounds of chemotherapy last year, Natalie’s leukemia was in remission. Now it’s back and we have just weeks to find the bone marrow donor match that Natalie needs to save her life.
Natalie's greatest chance for a match is from those of ASIAN descent. Please help us spread the word through the Asian community.
Click here to go to her website.
Paleo/Primal Cooking Class with Mountain this Saturday!
2 hour Cooking Class with Mountain at 4pm. Don't get bored eating the same things every day! Learn how to prepare tasty primal meals so that you can be healthy and satisfied.
Mountain has also offered to take people around at the Farmer's market and show people what to buy, what to look out for, etc. Meet at the gym at 12 noon.
Make sure you sign into both 1 hour sessions (first hour, second hour).
Free Kettlebell Instruction at San Jose State This Sunday
The class on Thursday was a blast, and David Cohn and Laura Lynn were great trainers! They will be around on Sunday helping at the Russian Kettlebell Certification Seminar this weekend at San Jose State.
Apparently, on Sunday at 1pm, they (as well as Pavel Tsatsouline and many other RKC instructors) will be helping provide free instruction to anyone who would like to come out. They will also be selling equipment at a huge discount. If you are around, I would definitely check it out!
Don't forget to check out David Cohn's Site as well as Laura Lynn's
David lives too far away to do special classes here very often (he lives out of state!), but Laura Lynn lives right in San Francisco. We are looking forward to having her do some more classes in the near future so keep you eyes open.
Posted by Jeremy Jones at 7:18 PM | Comments (18)
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)
January 29, 2010
Saturday - Jan 30, 2010
Adam attempts some weighted push ups.
Workout: Deadlifts
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
Row 2000m or as far as possible in 8 minutes.
Record time for 2k, or total meters in 8 minutes
Log your results online by clicking here.
Article: Low Carb Diets More Effective at Lowering Blood Pressure than a Low Fat Diet with Weight Loss Drugs.
". . . Nearly half (47 percent) of patients in the low-carbohydrate group had their blood pressure medication decreased or discontinued while only 21 percent of the orlistat plus low-fat diet group experienced a reduction in medication use.
Systolic blood pressure dropped considerably in the low-carbohydrate group when compared to the orlistat plus low-fat diet group.
"I expected the weight loss to be considerable with both therapies, but we were surprised to see blood pressure improve so much more with the low-carbohydrate diet than with orlistat," . . ."
Click here for complete article.
Click here for an abstract of the study.
Now we know that High Carb. Low Fat diets lower total LDLs, but we also know that it is the smaller denser LDLs we have to worry about not just the total LDLs. We also know that a High Carb Low Fat Diet will increase the number of the "very bad" smaller denser LDLs while lowering that total LDL count. (read about all that here on Dr. Eades' site).
The other problem is that when they usually "measure" LDLs they are usually doing a "calculation" based upon a formula (it is expensive to test LDLs directly), and that this formula does not work when an individual's triglycerides are below 100 (very common in Low Carb diets).
The real question about the study above, is how they "measured" the LDLs, if they did it using the Friedewald method. I'd bet money that if they measured LDLs directly, not only would they have found that blood pressure, glucose, insulin, and hemoglobin A improved (as shown on the study!), but the ratio of LDLs would have improved as well. -jj
Posted by Jeremy Jones at 8:35 PM | Comments (3)
January 26, 2010
Wednesday - Jan 27, 2010 "Grace"
Diablo CrossFit welcomes Ashlyn Ruth Kalogirou to the family!
Workout: "Grace"
30 Clean and Jerks (135lb men, 95lb women)
(really 'overhead anyhow', just get it from the ground to full overhead lockout anyway you want).
Log your results online by clicking here.
Getting good sleep:
Performance, and especially weight loss progression, can be slowed and even halted if you aren't getting good sleep. When doing workouts such as ours (even just in general), the traditional 8 hours is what most (as in 95% of people) need. But we really mean 8 HOURS. Many people think they can get by with less, but all they are doing is "getting by" - not thriving and making good progress. Below are a couple more gadgets/ideas to help you master the art of "Elite Resting".
Monitor your sleep rhythms:
Click on this article from Life Hacker about an iphone app that will help you monitor your sleep patterns. You basically put the phone in your bed with you and it monitors your movements. (I don't know how it works for couples, but maybe there is a setting for two people).
Pitch black environment:
Sleeping in a "pitch black" environment is also very important, especially if you have shift work, etc. Our ancestors slept when it got dark. Candles and firewood were hard enough to generate, wasting them doesn't make much sense. Sleeping in was hard when the sun came out at 5 in the morning and they didn't exactly have 'blackout curtains'.
Eliminate all artificial light (cell phone charging, digital clocks, I won't even mention the TV/Cable box lights. . . ), as well as any light infiltrating through the window. Here is an article talking about blackout curtains you can install yourself behind regular curtains.
If you have decent curtains but they do not close far enough, you can always use paper clamp style clips (look bad but work) or magnets (more subtle) to get the drapes to do what you want.
Supplemental Aids:
A couple of good supplements that can help you get a better nights sleep is melatonin (I prefer the 'sub-lingual drops'). Another is magnesium. Ancient Minerals is a great brand, Natural Calm is also good.
If you want to be an All Star in the gym, and in life, you have to also be an All Star in bed. . .er. . .when sleeping. . . .you have to be a good sleeper. Man that came out wrong. -jj
Posted by Jeremy Jones at 7:47 PM | Comments (30)
January 24, 2010
Monday - Jan 25, 2010
Never run alone. . . again.
Workout: Weighted Pull Up
3 - 3 - 3 - 3 - 3
Dead hang only. Record loads or bands used for each round (compare to Dec. 28, 2009).
Metabolic Conditioning Workout:
3 rounds for time.
Run 200m
1 minute rest
Row 200m
1 minute rest
Record total time.
Log your results online by clicking here.
Article: Top 10 Mind Hacks for making your resolutions stick.
"Nothing but the strength of your convictions can keep a self-improvement promise going for at least 365 days. You can, however, boost your chance at success and outwit your worst habits with some motivational devices and clever thinking. . ."
Click here for complete article.
Right about now everyone's resolutions are starting to fall to the wayside. Hopefully the tips from the article will help you succeed.
Bonus Tip: Change the password you use for all your major accounts to something that reminds you of your goals. "Eatveggies", "Nograin", "sleepstretchroll", are all good ones. Turning off the 'auto login' can make you focus on these goals even more. Nothing like typing your goals 5-10 times per day to help remind you of their importance.
As soon as they get old (you can type them in your sleep), change them. You can change the words, change the order, etc. But any slight change will get you thinking about the goal again. -jj
Skills Clinic Today: Kipping Pull Ups - 1pm
Learn how to kip with the best of them. Sarah will be leading people through the steps of how to master the kipping pull up. Basic drills to get your first pull up, what to practice after you have your first pull up, etc.Other Specialty Clinics this week:
Mixed Martial Arts: Thursday at 6pm (click here to sign up) Basic to intermediate techniques will be taught combining stand up fighting and ground fighting integrated into the same class. Emphasis on "hands on" training (not fitness conditioning or just punching pads).
Self Defense: Sunday at 1pm (click here to sign up) The epitome of "Functional" - Learn the basics of 'detect, diffuse, defend', your natural weapons, and what the most important attribute is to winning a life and death fight is. This class will include lots of hands on training and the practice of skills on a resisting opponent. No experience necessary.(this is a two hour clinic, where you will have to sign up for both hours separately)
Posted by Jeremy Jones at 7:54 PM | Comments (25)
January 12, 2010
Wednesday - Jan 13, 2010 - "Jackie"
Rowing time as family time (Cody, Moises and Jolie get in some rowing practice)
Olympic weightlifting warm up: overhead squat, 3 sets of 8. Beginners stick with the pvc. Intermediate/Advanced people can make it challenging and add more weight.
Workout:
Metabolic Conditioning Workout: "Jackie"
1000m row
50 thrusters (45lb bar)*
30 pull ups
*Ladies can scale down to 33lbs if they want (but I expect the elite women do it with 45lbs).
Record total time.
Log your results online by clicking here.
Article: "The 'best' way to loose weight. . ."
". . .If a diet plan recommends additional fiber or supplements, there’s a good chance it’s lacking key nutrients. While a supplement might help, it would take extensive lab analysis for you to know what nutrient and how much you might need, or whether there are needs that can’t be filled by an artificial supplement. Hands down, the best diet plan is one that is nutritionally complete using real foods.
A simple way to control calories and portions is to eat prepackaged, processed foods like shakes or food bars. . . "
Click here for complete article.
This article does make some good points (nutrition results can be very individualized, lifelong nutrition is better than temporary "dieting", slow weight loss is better. . . ) - but as the quote above demonstrates, there is some incongruity. The primary emphasis she is putting out is that "Whatever you eat, if portions are controlled in some way, either by eating less or by knocking out foods that are normally on your menu, you’ll eat fewer calories and lose weight." - and that it is the best way to loose weight.
This type of conventional thinking is what screws everyone up! Cutting calories will get you to loose weight - your body will say "hey, I am not getting enough calories, why don't I get rid of some of this muscle, it needs way more calories to sustain . . ." It is the same thing when a company/corporation has money issues, it has layoffs. Not enough money to go around. . . lay off some of the workers before spending the savings. The workers are 'costing' the company money, the savings is not.
Don't "lay off" your muscles. Eat enough good and "real" foods to sustain high energy outputs and lots of muscle. Don't cut calories in an effort to "loose weight". -jj
New skills clinic calendar!
Thursday, January 14th @ 6 PM - "Gaming the workout for competitions and PRs" with Jeremy
Monday, January 18th @ 6 PM - "Training for CrossFit Competitions" with Jeremy
Wednesday, January 20th @ 7 PM - "Olympic Lifting Prep" with Mark
Monday, January 25th @ 1 PM - "Kipping Pull Ups" with Sarah
Thursday, January 28th @ 5 PM - "MMA" with Jeremy
Sunday, January 31st @ 12 PM - "Self Defense" with Jeremy
Sign up for these clinics in our "Member Access Area!"
Posted by Jeremy Jones at 7:20 PM | Comments (14)
January 10, 2010
Monday - Jan 11, 2010
Jared (and his evil twin "J-Ro") demonstrates good full range of motion push ups (from the floor to fully extended arms).
Olympic Weightlifting Warm Up: "Hang power clean, pause, front squat" - 3 sets of 10 - Perform a hang power clean, catching the barbell in a partial squat. Pause for at least 2 seconds, then continue down from there into a front squat. Try to get lower and lower each time (where you catch the bar). Use an empty barbell or moderate load. Make sure the hips are opening completely on the pull.
Workout: For time. (aka "Macy's Day Parade" - we miss you Macy! -jj)
800m run
100 push ups
400m run
100 sit ups
200m run
50 push ups
100m run
50 sit ups
Record total time.
Log your results online by clicking here.
Article: Big surprise? - Exercise plus Dieting Better Than Cutting Calories Alone.
". . ."The big improvement was related to blood pressure," Larson-Meyer said. The exercising and dieting group had greater blood pressure improvements, and improvement in cholesterol and insulin sensitivity, too, she said.
"It's not surprising at all," Larson-Meyer added. "They definitely work together." . . ."
Click here for complete article.
At Diablo CrossFit, we never "prescribe" cutting calories. We focus on eating better quality food. Sometimes this will reduce the total caloric intake for certain people (not having that second caramel macchiato. . . or first one for that matter), but this is not our primary aim. We want to fuel our life and our workouts using 'premium' fuel for 'premium' performance.
You can't run a race car on cheap gasoline and you can't create a 'good metabolism' on crap food. Just eating "less" of the bad stuff won't help either.
Eat the good stuff (Lean meats, veggies, nuts, seeds, some fruit, a little starch, no sugar, no grains, etc), and if you are hungry - just eat more of it. Starving yourself will just make you tired, grumpy, perform poorly, and generally nobody will want to be around you. -jj
Sports Basement Party this Saturday!
Saturday, January 16th at the Sports Basement in Walnut Creek. Click here for details.Post to comments if you plan on coming.
Posted by Jeremy Jones at 8:02 PM | Comments (37)
January 7, 2010
Friday - Jan 8, 2010 "Fran"
Jasmine 9+ months pregnant. Just a few weeks (or less) left!
(I like to call this one "now you see the belly - now you don't!" Good luck Jaz, you are an inspiration to us all and we're all rooting for a fast and simple delivery! -jj)
Workout: "Fran"
21 - 15 - and 9 reps of
Thrusters (95lbs men, 65lbs women)
Pull ups
Record total time.
Log your results online by clicking here.
Video: "Weightlifting Fail" (Actually it is a deadlift, and it was successful -if not a little off form wise-, but watch what happens when the blood pressure effect sets in)
Article: Why You Should Step Up Your Workout - WSJ
". . . Dr. Williams' studies have shown that exceeding the federally recommended exercise guidelines can reduce the risk of stroke, heart attack, glaucoma, diabetes and other diseases by as much as 70% above the benefits of merely meeting the guidelines. "There is no gene or drug discovery that comes close" to the effects of more and more-vigorous exercise, says Dr. Williams, a staff scientist at the Lawrence Berkeley National Laboratory in Berkeley Calif. . ."
Click here for complete article.
At first I was excited to read about this 'heretic' challenging the Conventional Wisdom. Then I saw what he was prescribing. . . 40+ miles per week! Increase 1.4 weekly miles per year after middle age! Whoa. More is not necessarily better, but I will admit that his research does point to 'more' than the minimum is a step in the right direction. -jj
Post thoughts to comments.
Posted by Jeremy Jones at 7:14 PM | Comments (35)
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 4, 2009
Saturday - Dec 5, 2009 "Ft. Hood Memorial Workout"
Last month a terrible tragedy rocked our service members at Ft. Hood. Four of the victims killed were CrossFitters from the local base affiliate "CrossFit Lumberjack".
If you're interested, donations to the families of the injured and killed can be made by going to the Donation Page below. It only takes a few minutes and a credit card.
Workout: "Lumberjack 20"
20 Deadlifts (275lbs or 175) /Run 400m
20 KB swings (2pood or 1.5 pood) /Run 400m
20 Overhead Squats (115lbs or 75lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each hand or 25 each hand) /Run 400m
For time.
Alternate scaled down version for beginners:
20 Deadlifts (135lbs) /Run 200m
20 KB swings (35lb) /Run 200m
20 Overhead Squats (55lbs) /Run 200m
20 Burpees /Run 200m
20 Pullups (Chest to Bar) /Run 200m
20 Box jumps (20") /Run 200m
20 DB Squat Cleans (15lbs each hand) /Run 200m
There is a good chance there might not be enough equipment to all start on the same exercise. It will be fine to call this workout "as prescribed" if you are forced to do the movements slightly out of order. I still prefer that the first three exercises are completed before moving onto the next four. Other than that, the movements can be completed in any order needed to prevent equipment back ups.
Posted by Jeremy Jones at 4:30 PM | Comments (11)
December 2, 2009
Thursday - Dec 3, 2009
New workout attire: Snuggie? Post thoughts to comments.
Workout: Rest Day or, Practice your Year End Goals or, Do a Workout You Missed.
If you have slipped through the cracks and don't have any Y.E.G.s yet (or you are some of the lucky people who have completed their Y.E.G.s), you can make up a recent workout or do a workout assigned by the trainer.
Training Frequency:
"One important yet often overlooked part of physical training is “Rest”. The ratio of days working out to days resting is usually referred to as “Training Volume”. Having a good training to rest ratio will ensure that you are making the progress and gains desired at a good pace while not overdoing it and suffering from slowed performances, injury and illness. . ."
Click here to read an article we posted back in June.
Bringing a friend or two to Mark Sisson's free seminar Monday night? Make sure to have them sign up (or create an account for them) by clicking here!
Posted by Jeremy Jones at 5:58 PM | Comments (12)
November 11, 2009
Thursday - Nov. 12, 2009
Shannon getting low on her high bar back squat.
Judgment week continues. Grab a partner at the beginning of class, and you will judge each others reps for the workout. We are looking for perfect form, perfect ROM every time or the rep doesn't count.
Workout: Back squat
5-5-5-5-5
(as an added challenge for those interested, try your warm ups and first few sets using the bar position that you are not comfortable with -low bar vs high bar-, then note it in your log).
Record loads used for each round.
Metabolic conditioning workout: "8 minute Cindy"
As many rounds as possible in 8 minutes.
5 pull ups
10 push ups
15 air squats
Every rep must be full range of motion (pull up chin: and ears above the bar, arms extended at the bottom, push ups: chest to floor and fully extended arms at top, air squats: crease of hip below knee, hips all the way open at the top)
Record total rounds (and fractions of rounds).
Video: "Forget cycling. Let's invent a bike based upon the elliptical!" . . . (sometimes ideas sound better than they are).
Two articles on work and retirement:
Most sick days happen on Mondays
". . .The study found that 35% of all sick leave is taken on a Monday, with attendance on the remaining working days becoming higher as the week progresses. . ."
(oddly, at the gym, Mondays tend to be our most popular day! -jj)
Retirement provides a 'new lease on life' for many
". . .Researchers looked at 15,000 employees over the best part of a decade, and found they felt up to 10 years younger within months of retirement. The greatest improvements in perceived health were among those who came from a poor working environment.
Those who were in high-status, high-satisfaction jobs showed the least change. . ."
Is work getting you down? Don't be afraid to take those sick days, vacation days, or even better. . . get your boss to let you work from home once a week (you'll actually have to do work though!). Stress exacerbates every illness, and the number one stress-or for many people is their job. Decrease your stress by making sure you take days off, and devoting a "healthy" amount of hours to work related stuff (don't work too much out of the office).
If you are still stressed out and management isn't flexible enough, consider changing positions or even careers. It seems drastic at first, but why work in a job that you hate for decades, stressing you out and making you sick more often (spending more money on medical issues), and that will take years off your life (shortening your retirement by an unspecified amount of years).
I'd rather be really happy and a little broke, than really sick and a little wealthy. -jj
Skills Clinic Tonight at 7pm: Kettlebells with JJ. Sign up in our Member Access area to reserve your spot by clicking here!
Future Skills Clinics:
Thurs, Nov. 19 at 7pm: The Snatch
Thurs, Dec. 3 at 7pm: Rings
BONUS:
Monday, Nov 23 at 6pm: "How to eat Paleo/Primal Through the Holidays" (aka how not to gain the 'holiday 15').
Posted by Jeremy Jones at 8:22 PM | Comments (15)
November 8, 2009
Monday - Nov 9, 2009 "Judgment Week"
Team "Sailor Jerry" (Michele and Len) work the bag in unison.
This week is "Judgment Week." For the next seven days, every workout will be completed with a partner judging form and counting reps. It seems like people have been letting their intensity and quest for PRs get in the way of good form lately, and it might be time for a reality check.
Every member will get a chance to perform under pressure, and find out if their form for every rep is as good as they think it is. It will also give everyone a chance to be a judge and help their partner perform the workouts at the highest possible intensity level while maintaining good form.
Each 'judge' will be held responsible for their partner. If the person you are judging is performing incorrect repetitions (form, ROM, not enough reps, etc), and you let them continue, you will do burpees at the end of class (so don't get too excited cheering on your partners and forget your job)!
Workout: Deadlifts
3, 3, 3, 3, 3
Record loads used each round.
Metabolic conditioning workout: "Annie"
Go as far as you can in 10 minutes. If you know you can't finish in 10, start at 40 (or even 30).
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Posted by Jeremy Jones at 7:21 PM | Comments (27)
November 2, 2009
091103 Tuesday
Dan Smith strikes a 'Captain Morgan' pose during some step ups.
Olympic weightlifting warm up: 5 hang muscle snatches, 5 hang power snatches, 5 hang squat snatches. Try not to put the bar down for all 15 reps. Complete 2 - 3 sets if possible. Keep the weights light to moderate.
Workout (originally from CF.com):
50 Burpees for time.
Jump one foot above reach each rep. Scale down to a lesser height if 12 inches is too high.
Record total time.
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Article: Another nail in the coffin for static stretching before a workout/sporting event.
". . .In static stretching, "you're taking the muscle to the point where it naturally wants to go, and then you're taking it a little bit farther," said Meller. That produces microscopic tears of muscle fibers and does nothing to prevent injury, he said. It also may weaken the muscle slightly, increase the possibility of injury and inhibit performance, according to him and the CDC study. . ."
Click here for complete article.
Posted by Jeremy Jones at 9:59 PM | Comments (35)
September 29, 2009
090930 Wednesday "Continuous Pull ups"
Elizabeth meets Sumo Deadlift High Pulls for a second time.
Workout: "Continuous Pull ups"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able to complete the number of pull ups required in the allotted minute.
Use as many sets each minute as needed (you can drop off the bar as much as you want).
Record total number of minutes completed and how many pull ups into the last minute.
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Article from Mark's Daily Apple: "The Biggest Loser. . . Is the Audience"
". . . Truth is, I figure it’s about time someone shook America by the lapels and exposed the myths and fallacies in this show, which has become one of the most popular on TV. With all the glowing coverage, the average viewer is starting to think The Biggest Loser somehow represents the indomitability of the human spirit and the triumph of modern bariatric medicine.
Actually, nothing could be further from the truth. It’s a made-for-TV spectacle that has morphed into a cruel hoax perpetrated on the typical overweight person in America who is desperately looking for the weight-loss secret. It shows precisely how NOT to lose weight. Talk about two steps forward and three steps back. A few years ago, I suggested in this post that there were a few things right with the show (I still took them to task for their sponsor choices) but I’ve changed my mind. If this season’s opener, in which two morbidly obese, untrained contestants nearly died trying to race a mile in the heat, is any indication, nothing will do more to prolong the current obesity epidemic than a fixation on the Biggest Loser and its yelling, screaming, puking, crying, collapsing, extreme dieting, six-hour workout mentality. Hell, if I were an obese person watching all this, I’d be thinking, “dude, if this is what it takes to lose the weight, pass me another Twinkie and let’s see what’s on VH1.” . . "
Click here for complete article.
Posted by Jeremy Jones at 7:48 PM | Comments (32)
September 23, 2009
090924 Thursday "Fran"
The coveted Leaderboard has a lot of room to be filled.
Workout: "Fran"
21 - 15 - 9
Thrusters (95lbs men, 65lbs women)
Pull ups
Record total time.
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Leaderboard Rules:
- Workouts must be completed as prescribed.
- Workouts must be witnessed and counted by a DCF trainer (other than the one doing the workout), or during class with a "designated counter" and a DCF coach supervising.
- Only the "top score" will remain on the Leaderboard. All other performances will be 'bumped off' as more people complete the workout better than the required benchmark performance.
- Must be posted as: Date - Name - score - Initials of trainer (i.e. 9/24/09 Kaiser Soze 3:01 JJ)
In short, if you want to get on the board, you have to do the workout with someone counting your reps and a trainer checking form. So for those of you shooting for a Sub 6 Fran (men) or a sub 7 (women), make sure you have someone counting for you!
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Article: "You are what you eat"
". . . According to Dr Humblestone, there are increased cases of young children and teens developing type 2 diabetes, and eventually obesity, which is normally prevalent in those over 35.
Childhood obesity issues are early signs of illnesses like diabetes, hypertension, coronary heart disease, gall bladder disease, respiratory problems, asthma and reproductive hormonal problems.
Ironically enough, he added, "one of the manifestations of civilisation is that we have half of the world dying of diseases caused by being overfed, and other parts where people are dying of starvation."
"But it's not just the amount of food people are eating, but the kind of foods as well," Dr Humblestone explained. "If your child is having a muffin or Danish and an orange juice for breakfast, they may feel energized to go to school, but it is very likely they will feel famished, experience a energy crash hours later, and need more carbs." . . ."
Click here for complete article.
Posted by Jeremy Jones at 8:37 PM | Comments (38)
August 30, 2009
090831 Monday "Max Effort / Benchmark Testing Day"
Carry W. gives applause during her push ups.
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)
Tabata Squats
Max consecutive pull ups
Max weight from the floor to overhead
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.
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Former Concord resident, Capt. John Hallett III killed in Afghanistan.
"He grew up here, playing basketball at St. Agnes Elementary School and water polo at De La Salle High School. He was a delivery boy for this newspaper.
Capt. John Hallett III, 30, died Tuesday in Afghanistan when his vehicle hit a roadside bomb, the Army said Thursday.
He arrived there in July. His daughter Heidi was born earlier this month.
He never got to hold her. . ."
Posted by Jeremy Jones at 7:48 PM | Comments (34)
August 2, 2009
090801 SUNDAY "New Schedule Starts Tomorrow"
+++NEW SCHEDULE STARTS TOMORROW!+++
Vikki continues her quest for pull ups with succeeding in monkey swings.
Workout: "Stadium Workout" from the Games.
Teams of 4, two men, two women if possible. If you perform it by yourself or with less than four people, just rotate through with what you have.
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)
Rules:
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
Post times and team composition to comments.
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NEW SCHEDULE! MORE CLASSES!
Other than the separation between "Regulars" and "Fundamentals" the primary changes are that there is now 4 classes every night, we added a 2pm class, there is now two morning classes on Saturday and we separated out the "Free Class" from the regular class on Sundays.
"CrossFit Fundamentals" (yellow)
"CrossFit Regulars" (green)
"Muay Thai" (blue)
"Olympic Weightlifting" (light green)
"ESA" or "Elite Scholastic Athletics" (violet)
"Fight Fit" (light orange)
"Free Trial" (yellow)
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(Late Notice) - Happy Birthday D-Roe!
Posted by Jeremy Jones at 12:40 AM | Comments (30)
July 31, 2009
090731 FRIDAY "New Schedule!"
+++New Schedule Starting Monday August 3rd!+++
See Below for "Big Kevin's" continuing story of his path to total fitness domination.
Workout:
Work up to a heavy double strict press (strict press x2), then with the same bar:
Strict Press 1 reps
Push Press 3 reps
Push Jerk 5 reps
5 rounds. If you make it through all the jerks, add weight and try again. Rest as needed between rounds. Post loads used to comments.
Mini Metcon: "Annie in under 8"
50-40-30-20-10
Double Unders
Sit ups (anchored feet okay)
Complete as much as possible in 8 minutes (quit at 8 min if you are done or not).
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THERE IS SPACE FOR THE OLYMPIC WEIGHTLIFTING SEMINAR TOMORROW!
Email jeremy@diablocrossfit.com to reserve a spot.
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"I had set the goals back in March to be over 1,000 lbs on the 3 major power lifts and finish a marathon in the same year. I finished the 2nd Half San Francisco Marathon 20 minutes faster than last year today and The only running I've been doing is at CrossFit. Also I got 405 dead, 335 squat and 275 bench in the last 3 weeks. time for new 2009 goals.... thanks for helping me achieve them way faster than I would've without DCF. I gave the horns on some of the marathon pictures so I'll send you one when they come out."
- Big Kevin
See Kevin's other testimonial by clicking here.
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Article: "In battle, hunches prove to be valuable"
". . .Studies of members of the Army Green Berets and Navy Seals, for example, have found that in threatening situations they experience about the same rush of the stress hormone cortisol as any other soldier does. But their levels typically drop off faster than less well-trained troops, much faster in some cases. . ."
Click here for complete article.
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New Schedule Starting Monday August 3rd!
Starting Monday we will have a new Schedule at DCF! The primary changes will be that we will be adding a class in the evening and offsetting the classes by a half hour. That's right! Evening classes will now happen on the half hour! (4:30pm, 5:30pm, 6:30pm and 7:30pm).
We will also be adding classes during the weekdays and on the weekend.
Check back soon for updates!
Posted by Jeremy Jones at 1:30 AM | Comments (26)
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 8, 2009
090709 THURSDAY "Farewell to Jesse!"
+++3pm classes will be canceled this weekend due to the games. But don't worry, I'll be posting workouts you can do at home so if you can't make the morning classes you can still get a workout in! Olympic lifting class and Muay Thai is canceled this weekend as well.+++
Tomorrow is Jesse's last day with us (Friday)! Yet another DCFer is joining the Navy! Farewell and Fair winds Sailor.
Olympic Weightlifting Warm Up: Pressing Snatch Balance, 10 reps. Snatch Balance, 10 reps. Heaving Snatch Balance, 10 reps. Start light, add some weight if you feel comfortable, but don't go heavy.
Workout: Team Murph (Per Jesse's request - he wanted do 'team' because it would be more competitive and "fun").
Teams of two will complete one "Murph" (by dividing the work between them)
For time.
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
Use a 20lb weight vest if one is available (you'll have to trade with your partner).
One teammate works out while the other rests. The work can be divided between each teammate as desired, but all the reps must be completed before moving on to the next exercise! That means all 100 of the pull ups must be completed before moving on to push ups, etc.
Post time to comments.
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This weekend CrossFit fans from around the world will converge on the Ranch in Aromas for the CrossFit Games to watch some of the world’s most fit athletes vie for the title of Fittest Athlete in The World. Certainly, many other sports and venues can claim to have the fittest athletes, but only one contest is completely dedicated to producing the fittest athlete across broad time and modal domains: The CrossFit Games.
Now in its third year, the CrossFit Games has grown from an “anyone can enter” type venue, to a global contest of qualifying events that produced the best CrossFit athletes from around the world. If you haven’t already visitied the CrossFit Games site, then go immediately and preview the amazing athletes who qualified for this incredible event. Male athlete accomplishments incude Chris Spealler’s 106 consecutive pull-ups, Jerome Perryman’s 606lb deadlift, Bionic’s sub-2minute Fran and more! The women include Caity Matter, former pro-basketball player, with a Clean & Jerk PR of 190lbs, Cyndi Frieling with a 365lb dead lift, Gillian Mounsey with a 128lb press and 28 rounds of Cindy. These incredible people will go head to head in FIVE events on Saturday!
Diablo CrossFit’s Darren Rosten (Check out his profile by clicking here.) qualified for the Games by placing 2nd overall in arguably one of the strongest regions in on the planet. His 1st place finish in the grueling final event was one of the most exciting, hair-raising, emotional athletic feats I’ve ever witnessed.
Diablo CrossFit’s newest member, Jeffrey Leonard, will be competing in the Games as well. Jeffrey placed first overall at the NorCal Regional Event and will be competing in the FireFighter Challenge (his 1st love!) the week following the Games! Jeff is an incredibly strong athlete with fantastic Olympic lifts. Check out his profile by clicking here.
And here is a video of Jeff doing "Isabel" at DCF last week:
If you can’t come and cheer Darren & Jeffrey on, then stay tuned to the CF Games website for live updates or listen in to CF Radio for their live broadcasts from the Games. http://games2009.crossfit.com/thegames/radio-at-the-games.html
The CrossFit Games is also the site for the Affiliate Cup Challenge – awarded to the best Affiliate Team in the world. 99 Teams of 4 -6 athletes (at least two women!) will be competing on Friday and Sunday for the bragging rights to the most fit affiliate in the world. At Diablo CrossFit, with so many awesome athletes capable of participating, we held an Affiliate Team Competition to determine our participants. After 3 brutal workouts completed in two days,
Diablo CrossFit’s Awesome Affiliate Team is:
Josh Jorgensen aka "Jorgy"
Jeremy Jones aka "JJ"
Mike Penland
Yvonne Howard
"J Dizzle"
Carry Warner
J-Dizzle is literally recovering from knee surgery one week ago. Yvonne is nursing a shoulder impingement that has limited her range of motion. Both say they are up to the battle this weekend.
They have been training together now for about four weeks, attempting to prepare for whatever might come their way in Friday’s three workouts! Sunday will determine the overall champion.
Come cheer your DCF Affiliate team on Friday and hang with some cool CrossFit people from around the world. If you think our DCF community is cool – wait until you meet CrossFit people from everywhere else. The competition is amazing, the people are friendly, the athletes are unbelievable and the event is a blast.
Posted by Jeremy Jones at 8:14 PM | Comments (35)
July 3, 2009
090704 SATURDAY "Griff"
+++Class at 10am Today! No class at 3pm.+++
Happy Fourth of July!
Workout: "Griff"
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
First posted 9 June 2008.
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
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Article:
Ripped, literally: as in the muscles of some new recruits to the fad of fitness bootcamps.
". . . But as the morning progressed and the workout intensified, something didn't feel right. It hurt too much. Maybe it was the repeated strain on her wrist, which had seven pins in it from a previous injury, or maybe it was jumping from high platforms into squats, but Kahn soon began to wonder whether fitness bootcamp could land her in the hospital. Even though she was new, instructors had hardly asked about prior injuries and offered no novice modifications for the exercises. . ."
Click here for complete article.
For what it is worth - We hold CrossFit San Francisco in the highest regard. This inaccurate and non-factual article seems to look for a shock factor rather than provide any real information or advice. There are few gyms that I would recommend higher than CFSF. -jj
Posted by Jeremy Jones at 9:44 PM | Comments (19)
June 15, 2009
090616 TUESDAY
Kristine, Meg and Tami avoid rope burn with a little bit of preparation.
Workout: Rest Day.
Yes, you read that correctly - REST DAY.
Classes will go on as usual. You can come in and make up a workout you missed, or do a workout assigned by the trainer for that class.
"Resting" is a critical part of training. Read the article below for more details on resting and how many days per week you should be training.
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Article: "Training Volume"
One important yet often overlooked part of physical training is “Rest”. The ratio of days working out to days resting is usually referred to as “Training Volume”. Having a good training to rest ratio will ensure that you are making the progress and gains desired at a good pace while not overdoing it and suffering from slowed performances, injury and illness.
CrossFit is unique in that the workouts are so short compared to other training methods, people have a hard time grasping what is a good Training Volume for them. Many neophyte CrossFitters get so enthralled with the program and/or with getting better (or at least not sucking so bad), that they start coming 5, 6, and even 7 days a week! More is not better when it comes to the highly demanding workouts that CrossFit administers. It is easy to overdue, and the side effects can be glaring and even subtle.
How much training you can handle is primarily based upon your “out of the gym” habits; your sleep, nutrition, stretching/massage, baseline activity levels, etc. The more sleep you get, the better you eat, and better you handle everyday stress, the more often you will be able to train and make progress. Age and genetics can also play a roll, but these things are generally fixed for any individual, and once determined change little over time.
Below (and above) is a chart showing a few of the recommended training day schemes on a weekly basis. The first options are where we direct most new CrossFitters to start. If their bodies can handle that amount of Training Volume and they would like more training days per week, we recommend using the additional calendars listed. . .
The general concept is simple; spread the training and rest days throughout the week as much as possible, try to avoid having more than 2 rest days in a row, and more than 3 work days in a row.
The most training per week we recommend is the “3 on 1 off” regimen at the bottom of the chart. This type of training routine is about the maximum of what anyone can handle for any length of time, and it is also assumed that a rest ‘week’ or half intensity ‘week’ be used every 6 – 8 weeks.
Remember that if you have been training hard and your performances have plateaued, or even decreased, something needs to change. The most common reason we see performance dip with beginners is Over training (aka Under recovery).
Find a schedule that works for you and stick to it. Note in your journal how you feel so that you can reference it later.
Post your schedule to comments.
-jj
Posted by Jeremy Jones at 11:30 PM | Comments (15)
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)
May 31, 2009
090601 MONDAY
+++NEW SCHEDULE! See below for details.+++
Yvonne is one of the team members for DCF's Affiliate Team (competing the same weekend as the CrossFit games).
Workout:
Back Squat
5, 5, 5, 5, 5
Post loads to comments.
Bonus Mini Metcon to follow.
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Article:
Ballerinas And Female Athletes Share Quadruple Health Threats
". . .The dancers completed questionnaires on their menstrual patterns and eating habits, and underwent a blood test for hormonal levels. Thirty-six percent of the group had disordered eating habits and 77 percent were in a calorie deficit. Twenty-seven percent were currently amenorrheic, 23 percent had low bone mass density and nine percent were taking birth control. . .."
Click here for complete article.
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New Schedule Starts Today!
Primary Changes:
- Open Gym now starting at 5am on Monday, Wednesday and Friday.
- 8am Tues, Thurs, class is canceled.
- Muay Thai is now also on Mondays!
Posted by Jeremy Jones at 8:21 PM | Comments (26)
May 28, 2009
090529 FRIDAY
Kevin rocks his "Irish Yoga" shirt. See what Kevin said about his first few months at DCF below:
'In February after a blood test my doctor told me if I didn't change my lifestyle I could develop NAFLD (non-alcoholic fatty liver disease, a life threatening condition). ALT, the enzyme in your blood that tests for this, was 64 on my blood test (with a normal range being 36 or below). I also had unmeasurable triglycerides and high cholesterol.
Yesterday I had to go back for a follow up blood test and my ALT was 35 (or normal) my total cholesterol went from high to normal, a 20% reduction, my triglycerides went from unmeasurable to high, but a 45% reduction, my good cholesterol was raised and LDL (bad cholesterol) lowered. My physician was amazed at the progress.
Basically I've been going to crossfit 3 days a week for 8 weeks and following the diet principles of the paleo plan, fasting when I can, and drinking a glass of red wine every day. I can't wait to go back and get another test in 6 months to see if my Triglycerides are normal as well. You guys are literally, "lifesavers" thanks for helping me live a healthier life.' - Kevin
Workout: Thruster Ladder
With a continuously running clock, perform one thruster the first minute, two thrusters the second minute, etc. Continue until you cannot perform the allotted number of thrusters in one minute.
Prescribed weight for Men is 115lbs
Women use 75lbs
Scale up or down as necessary.
Post loads and number of round completed to comments.
Compare performances with April 10th by clicking here.
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Are you using "Beyond The Whiteboard" yet?
You should definitely think about using this awesome resource for tracking your performances, and plotting your path to total fitness DOMINATION.
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Article:
"How David Beat Goliath" by Malcom Gladwell
". . .When they finally arrived at Aqaba, Lawrence’s band of several hundred warriors killed or captured twelve hundred Turks, and lost only two men. The Turks simply did not think that their opponent would be mad enough to come at them from the desert. This was Lawrence’s great insight. David can beat Goliath by substituting effort for ability—and substituting effort for ability turns out to be a winning formula for underdogs in all walks of life, including little blond-haired girls on the basketball court. . ."
Click here for complete article.
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Announcements:
- New Calendar starting June 1st! (don't worry we've changed little)
- New pricing staring June 1st (only for new members, if you are current with DCF, you are 'grandfathered in')
- CPR certification seminar will be rescheduled for June
- Olympic Weightlifting Seminars coming to the "The Shed" soon!
- Rowing clinic coming soon as well.
Posted by Jeremy Jones at 9:42 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)
April 2, 2009
090403 FRIDAY - BIG NEWS!
Why is D-Roe so sad? Because he won't have the gym all to himself during the middle of the day anymore. . .Starting Monday April 6th,
Diablo CrossFIt will be open from 6am until 8pm EVERY WEEKDAY!
That's right folks, the gym will be officially OPEN all the times of the day (even when there isn't any classes going on). That means if you want to come down to get a workout in, practice some pull ups, hang out, surf the net (we do have free Wi Fi), read from our free library, use our microwave, take nap. . . or whatever - now you can!
Does that mean you can come and workout whenever you want? Technically it does, but this type of training is more for intermediate to advanced athletes who don't mind working out by themselves. We still prefer that everyone "gets some" at our stellar classes whenever possible!
Workout:
Deadlift
5, 5, 5, 5, 5
Bonus mini metcon to follow.
Post loads to comments.
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Other BIG NEWS. . .
Monday, April 6th we are also launching the "Diablo CrossFit Elite Scholastic Athletics Program"
Diablo CrossFit E.S.A.
Professional Conditioning and Fitness Training for Amateur Athletes.
Every CrossFitter who played sports in their youth regularly makes the observation "If I only had CrossFit when I was young!" Now, Diablo CrossFit has developed a special program for highschool and collegiate athletes to "Get the CrossFit edge", like we all wish we had.
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And there is even more BIG NEWS to come. So make sure you back with us over the next few days and we'll make sure to keep you posted.
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Weekend Events:
'Throwdown' at CrossFit Santa Clara this Saturday. Be there before 11am. Free to enter. Spectators welcome! Even if you don't have a team just show up.
Google Map to CF Santa Clara Click Here.
(it's not even an hour away!)
Bike Ride with Jan. Meet outside the gym at 7:45am. It is a 'no drop' ride, so come out and have fun!
Bring your friends to CrossFit on Sunday! As usual, our 10am class is free for all new people, so bring them down and change their lives! If you don't know anyone yet, just come down anyway. Our dedicated coaches will take good care of you.
Posted by Jeremy Jones at 10:05 PM | Comments (35)
March 20, 2009
090320 FRIDAY "Fran"
Mark counts Tami's medicine ball cleans while Jamie and Jax (wearing the cool hat) provide encouragement.
Workout: "Fran"
For time.
21 - 15 - 9
Thrusters (95, 65lb)
Pull Ups
Post time to comments.
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Saturday's 8am ride and 3pm run with Jan are happening as usual this Saturday. Be sure to arrive 15 minutes early (minimum to both events).
Click "continue reading" below to see Jan's comments about last Saturday's treks, as well as the plan for this Saturday.
Saturday,March 28th is the Climb California American Lung Association Event. We still have not reached our fund raising goal so please sign up now if you plan on doing the climb, and if you don't please sponsor one of our athletes.
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Benchmarks
I have been hearing a lot about goal setting lately and I feel it is time to bring back our old tradition officially. . .
Every one of our members will be required to come up with three performance goals to achieve by the end of 2009. Some of us have already done this, others have never heard of it. Allow me to explain.
Without clearly defined goals we may be putting out a lot of effort, and making some serious headway. . . but not necessarily in the direction we wish to head. It is like driving at night with a zippo lighter instead of you headlights. You'll get somewhere, but you won't know where it is until you get there, it may not be where you wanted to go, and chances are you'll run off the road a few times and most likely run over more than a few undesirable objects along the way.
It is a good idea to choose some clearly defined, measurable goals that we hold ourselves to. "Getting in better shape," "drop a few pounds," and my favorite "eat healthier" are total B.S. when it comes to clearly defined, measurable results. "Get a sub 5 minute 'Fran'," "Loose 15lbs of body fat," and "stop eating refined carbohydrates 6 days a week" are much better goals.
For our requirements, the minimum will be three performance benchmarks. One gymnastics (such as X number of pull ups, muscle ups, etc). One metabolic conditioning aka 'Metcon' (sub 30 minute 'Filthy Fifty'', Sub 4 minute "Newbie", etc). And one strength/power (back squat 350lbs, clean and Jerk bodyweight, etc). Other goals regarding your health and well being are completely encouraged and should be included (they are just not required).
Your goals should be 'lofty' but not too far fetched. If you choose a goal that is unobtainable, it will actually act as a de-motivator, and make you avoid thinking about it.
Why am I mentioning it here? Because the only thing better than writing down your goals is to write them down publicly. Once you have written them down for all to see, not only will you hold yourself accountable, you peers will also hold you accountable as well.
For those of you who remember this drill from last year (and for those of you looking for some ideas), Click Here to see the post from last year. (it is actually kind of funny to read people's goals from then - Stavros worried about doing ONE muscle up!)
And here is a post from the end of 2008 asking people to start thinking about their 2009 goals right then.
Post your goals for 2009 to comments, as well as where you are at currently (i.e. 20 kipping pull ups. Currently at 0).
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We need your 'Yelp'!
Do you use "Yelp" the online review website? If so, and you feel so inclined, please leave us a review. We'd love to have the feedback, and I am sure that there are plenty of people out there that would love to hear about your experiences at Diablo CrossFit directly from you.
Even if you are just a fan of our website. Make a note of it on Yelp (or any other review website that you might use). If you are like most DCFers, all your friends are already sick of hearing about how great CrossFit is - now it is time to tell the world! Thanks -jj
"Great job last week on the ride to Lacey, Sonya, Grace, Jennifer, and Josh. Glad to see more people last week. This week we will be going up to Cummings Sky way again. It is 25 miles out and back with some climbing. Depending on how everyone is doing at the turn around we may go a little further. Every one is welcome and nobody rides alone. See you all on Saturday morning 7:45 meet 8:00am leave.
Great job on the trail run Dean, Jennifer, and Alex. I love that I am getting worked by everyone who comes out on the run that I am supposed to be leading. This week we will do the same loop (6 miles). Meet at Stage Dr. and Reliez Valley Rd. at 2:45 and we will start running at 3:00. You can do a shorter loop if you would like to meet at the Briones Parking lot off of Reliez Valley road. It is a 4 mile loop from there. We will stop and stretch there and then leave from there at 3:15. Last week we didn't stop and missed somebody so this will not happen again. See you all out there." - Jan
Posted by Jeremy Jones at 1:09 AM | Comments (43)
March 17, 2009
090318 WEDNESDAY "The Chief" and "Test yo' Skillz"
Up, over, down, back up, back over and down the Diablotron pull up ladder. Part of the DCF "Royal Rumble" Qualifier.
Workout: "The Chief" (last prescribed at The Shed Nov 14th, 2008 - and it looks like a lot of old scores are on that posting. -jj )
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Start over with Power Cleans each cycle.
Total up rounds and fractions of rounds for each cycle. Post total rounds and number of rounds completed for each of the 5 cycles.
From CrossFit.com:
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
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Article:
Stress so bad it hurts -- Really
". . .Psychological stress can turn into physical pain and illness in a number of ways. One is the body's primitive "fight-or-flight" mechanism. When the brain senses a threat, it activates the sympathetic nervous system and signals the adrenal glands to pump out adrenaline, cortisol and other hormones that prime the body for action. Together, they make the muscles tense up, the digestive tract slow down, blood vessels constrict and the heart beat faster.
That's all very useful for outrunning a mastodon. But when the threat is a tanking stock portfolio or an impending layoff, the state of alarm can last indefinitely. Muscles stay tense and contracted, which can make for migraine headaches, clenched jaws, knots in the neck and shoulders, and pangs in the lower back. Some of those body parts are already under pressure from long hours at the computer, restless sleep, grinding teeth and poor posture. . . "
Click here for complete article.
Post thoughts (from your brain or even your "gut brain") to comments.
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CrossFit Seattle (previously known as CrossFit North) came up with a great set of parameters for measuring a CrossFitter's overall abilities and ranking them into levels.
Download file">Click here for a PDF file with a spreadsheet for all the major components Click here for the Skill Levels 'Frequently Asked Questions'
Then CrossFit Toronto came up with this niftey little multiple choice style test that gives you a graphical representation of where you stand.
Most intermediate CFers should be able to go through this test and know (if not guesstimate) where they are at.
See my original one from back in Nov 2006 vs my estimation of March 2009 below:
November 2006 (originally posted here)
March 2009:
A perfectly 'well rounded' athlete (pun intended), will have a perfectly round bubble corresponding to their fitness level (from beginner to elite, or Level 1 - Level 4). You can see that my chart has changed somewhat. It looks as though my pushing ability has gone down, many of my other attributes have gone up or stayed the same. My 'Hips' and my 'Speed' made the biggest improvements (most likely these are related).
What is your strongest attribute? What do you need the most work on?
Post results to comments.
Posted by Jeremy Jones at 9:36 PM | Comments (26)
March 12, 2009
090313 FRIDAY "Griff"
+++ROYAL RUMBLE TOMORROW!+++
Are "partner double unders" as stupid as they sound?
Yes.
Yes they are. (don't forget to wear a helmet . . .and a mouth piece).
And No, they will not be included at the Royal Rumble this weekend.
Workout: "Griff"
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
First posted 9 June 2008.
For time.
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Post time to comments.
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Royal Rumble Tomorrow at DCF! 11am SHARP.
Have you secured your place by emailing your team roster support@diablocrossfit.com? You can still come if you haven't, but it will make things run a lot more smoothly (and we'd really appreciate it).
Frequently asked Royal Rumble Questions:
"Do I have to be an advanced CrossFitter to participate?"
-No. We like to structure our Rumbles just like our classes: 'Broad, general, and inclusive'. We will have scaled versions for most levels of fitness, as well as ways for the rest of your team to help "carry the load" so to speak.
"Do we have to have a full team of 4 with at least one female and/or one male?"
-No. We will figure out a way to let you participate (probably by matching you up with CFers from other gyms).
"What is the workout?"
-The workout is the "unknown and the unknowable." It is not any CF workout you have done, it will have movements you have never completed, and it will be posted Friday night before midnight.
"Is there any charge to participate?"
-No charge for participants. The only requirement is that you have to be from a CrossFit affiliate (or email us otherwise). There will be a nominal fee for beer, and if we wrangle up some grub, there might be a charge for that.
"Are there any prizes?"
-Shirts for the winning team. And all the beer you can drink until the keg is gone (hey, 'to the winners go the spoils'). And there are hotels nearby if you can't produce a designated driver (i.e. no sleeping at the gym, without written permission from me, unless I am already asleep there. . .then you can wake me up and ask).
Any more questions can be sent to support@diablocrossfit.com.
RISE TO THE CHALLENGE!
Post your ideal Rumble WOD requests to comments. . . not that it matters, but it might be interesting. (For example, "Captains of Crush" gripper #2, muscle ups, and handstand walking, and I'd OWN IT -jj)
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"Jan's Bike Ride" will start at DCF at 7:45, and "Jan's Trail Run" at 2:45 as usual this Saturday.
Click here for the post with more details.
Our regularly scheduled 3pm class will also be happening as planned.
Unfortunately "Olympic Lifting" is Canceled.
Posted by Jeremy Jones at 10:28 PM | Comments (14)
March 3, 2009
090304 WEDNESDAY
Happy Birthday Hylie! (on Tanya's back)
Workout:
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders
Post time to comments.
Reduce thruster weights as necessary (95lb intermediate, 65lb beginner). Count double under attempts if you cannot do double unders (if you can. . . ONLY count the ones that you make).
(originally posted on the CrossFit Mothership Saturday 080531)
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Video:
"A meal to die for"
Post thoughts to comments (thanks Tami for sending me this).
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Testimonial from daytime regular Tami L:
"In the past two months of Crossfit I've added 6 lbs. of muscle and lost 6 lbs. of fat. Body fat went from 25% to 17.8%. My BMR went from 1266 to 1419. LDL decreased, HDL increased, and a long list of other measurables that have gone through the roof! (in a positive way)
Dr. Bergman at Chiro Kenetics (an endurance athlete and coach to professional Ironmen athletes) was really surprised.
I've been going to Chiro Kinetics for two years and have never had such great results.
He asked me what I've been doing, I said, Crossfit :)
Thanks
Tami "
Posted by Jeremy Jones at 9:37 PM | Comments (23)
March 2, 2009
090302 TUESDAY
+++Bike rides and Trail Runs every Saturday! See below for details.+++
On Friday, Diablo CrossFit had close to 20 people do "Murph" as prescribed. With more than 5 20lb weight vests, I never expected there to be a time when there would be a line for people waiting to do "Murph" (Bryan, Jesse, Craig-wearing a weighted belt, Shannon-raising the roof, and Holly).
Workout:
30 muscle ups for time.
If you cannot do a muscle up, perform 90 "chest to bar" pull ups and 90 "shoulders touching rings" dips. Partition the reps as needed.
Post time to comments.
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Article:
Unhappy children end up Un-well in later life.
Researchers found those described as "miserable" or "unhappy" by teachers were five times more likely to be off work through ill-health in middle age.They said these children were also likely to be more prone to depression.
Click here for complete article.
Post thoughts to comments.
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Saturday Bike Rides and Trail Runs!
With the help of our resident Triathlon Guru: Jan Maynard, Diablo CrossFit is going to be helping host and organize training for Triathlons for those DCFers who are interested. It is also a fun way for us to get some additional variety in our training by doing some swimming, cycling, and running outside of the gym.
Bike Rides
From Jan:
"This will be a weekly ride leaving from DCF at 8:00 sharp try to be there by 7:45. All levels welcome. It will be a "no drop ride" meaning you will not ride alone. We will start with shorter rides and work are way up in mileage through out the next couple months so that everyone can become comfortable riding in a group. If there is rain in the forecast please check the DCF web page the evening before in case the ride is canceled due to torrential down poor. Be safe and wear proper bike attire (helmet).
This week we will be riding up to the turnout on Cummings Sky Way. This ride has a couple of easy to moderate climbs and once you get on to Alhambra there is very little car traffic. There is no water at the turn around so make sure that you carry enough water and nutrition to get you trough a 2 hour ride. It is 25 miles round trip from DCF. Please email Jan directly if you are interested in coming out so that he has a idea of who is coming. See you all out there."
Click here for a Google map of the route
Trail Runs
From Jan:
"We will meet at the corner of Stage dr. and Reliez Valley Rd. at 2:45 and the run will start at 3:00pm. The loop is 6 miles of very hilly running, I will be keeping the group together. This run will likely take 1:30 min to complete and is 90% on trail. There is water 3 1/2 miles into the run. I will be running rain or shine every Saturday that I am in town. Any one that can run close to 6 miles are welcome, your pace doesn't matter."
Click here to see the trail loop.
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The "Tri for Fun" is a series of Triathlons in the Pleasanton area that many beginner and intermediate Triathletes enter. Some of you might remember that Stavros entered last year and fairly well (with little to no 'Triathlon' training).
Here are the details:
Tri for fun #1 6/20/09
Tri for fun #2 7/18/09
Tri for fun #3 8/15/09 http://onyourmarkevents.com/TriForFunInfo.htm
Tri For Real 9/20/09 http://onyourmarkevents.com/TriForRealInfo.htm
Post to comments if you are interested in the weekly rides, trail runs or doing some Triathlons this year.
Posted by Jeremy Jones at 10:44 PM | Comments (23)
February 28, 2009
090301 SUNDAY
A family that rows together, grows together (The Zuckermans).
Workout:
As many rounds as possible in 20 minutes.
30 Box Jumps (24" box)
20 GHD sit ups (or sub abmat sit ups)
100' Farmer Carries (53lb kbs)
Post number of rounds plus fractions of rounds to comments.
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A great observation by Boz of CrossFit San Francisco.
Consider this from Malcom Gladwell's research:
". . .a German team of psychologists published a similar study. They had a group of subjects look at cartoons, either while holding a pen between their lips--an action that made it impossible to contract either of the two major smiling muscles, the risorius and the zygomatic major-- or while holding a pen clenched between their teeth, which had the opposite effect and forced them to smile. The people with the pen between their teeth found the cartoons much funnier. Emotion doesn't just go from the inside out. It goes from the outside in. What's more, neither the subjects "assuming the position" nor the people with pens in their teeth knew they were making expressions of emotion. In the facial-feedback system, an expression you do not even know that you have can create an emotion you did not choose to feel. . ."
So next time you are facing a tough workout either alone or with a group. Don't fret the workout, just laugh at craziness of doing it. When suffering through it, grin with delight. You might just like the workouts even more than you already do.
And even if you don't. . . others around you might.
Posted by Jeremy Jones at 10:26 PM | Comments (6)
February 24, 2009
090225 WEDNESDAY - We're not done yet!
Diablo CrossFit preparing to present to the Pleasant Hill Planning Commission.
Workout:
5 rounds for time
10 ring dips
15 wall ball (20lb 10ft target or 14lb 8ft target).
20 double unders
Post time to comments
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Commission Verdict: Not enough information.
After a long discussion, and a passionate showing by DCFers. The Pleasant Hill Commission has decided to wait for more information to make a decision. - Remember that the Commission's job was to take all "Fitness Studios" into account, Not just Diablo CrossFit.
We would like to graciously thank the 50 + members who were able to attend the meeting that ran for almost 3 hours (ending around 10:15pm), especially those who came forward to speak on our behalf.
I am confident in saying that even Craig, Rob and myself did not expect the outpouring of community support that was presented (let alone the Planning Commission and the Planning Staff). Once again I am humbled by this community.
Our fight is not over. We will be soliciting the help of our members to help us compile more data and information so that the Planning Commission can make an informed decision at their meeting on March 10th.
If you'd like to help please email us at info@diablocrossfit.com.
You can also post your comments about the meeting to comments below.
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Article:
A drink a day increases cancer risk in women.
" . . .Overall, alcohol is to blame for about 13% of breast, liver, rectum, mouth and throat cancers, the researchers say.They estimate that about 5,000 cases of breast cancer in the UK - 11% of the 45,000 cases diagnosed each year - can be attributed to women's consumption of alcohol. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 11:16 PM | Comments (16)
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 11, 2009
090212 THURSDAY "One Bar Linda"
Nancy, Dave, Marnie, and Michelle (part of "Team 6am")
Workout:"One Bar Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Ring dips: +1/4 body weight
Weighted Dead hang Pull Ups: +1/8
Post time to comments.
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A few eggs a day will keep the doctor away: "Eating less eggs has no effect on cholesterol"
"A University of Surrey team said their work suggested most people could eat as many eggs as they wanted without damaging their health. . . "
Click here for complete article.
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Our prayers go out to Moises (local Alameda Cop and Long time DCFer) who will be going into surgery today to repair his torn pec (from grappling. . . not CrossFit!)
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Keep the letters coming!
Posted by Jeremy Jones at 11:38 PM | Comments (9)
090211 WEDNESDAY "AMRAP 1/2 Kelly"
Mark leads the class through 'Overhead Walk' form (no he is not threatening to 'Hulk Smash' the dbs) to Stephanie, Carry, Strong Meg, Laci, Vikki (hiding behind Mark), Yvonne, Jasmine, Miles and Bryan.
Workout:
As many rounds as possible in 20 minutes
200m run
25 box jumps (24in box for advanced, 20in intermediate, 12 in box beginner)
25 wall balls (20lb/10ft advanced, 14lb/10ft intermediate, 10lb/8ft beginner)
Post number of rounds, and fractions of rounds completed to comments.
Compare your total number of repetions completed to your last "Kelly" score.
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Article:
Pentagon Reports that US troops obesity doubles since 2003
". . .From 1998 to 2002, the number of servicemembers diagnosed as overweight remained s teady at about one or two out of 100. But those numbers increased after 2003, according to the study, and today nearly one in 20 are diagnosed as clinically overweight.
There may be even more overweight troops than the report shows, Kilpatrick said, because the study includes only servicemembers diagnosed as overweight during a visit with a doctor. The actual percentage of troops who are found to be overweight during fitness trials could be higher, he said . . ."
Click here for complete article.
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"Letter of the Day"
In our quest for assistance to prove to the city of Pleasant Hill that a zoning text change is good idea for all, we will try and highlight some of the letters you guys send in here on the website.
Today's is from Ron L:
" This in regards to the Pleasant Hill planning commissions zoning hearing affecting Diablo Crossfit. My name is Ron Lorensen I am an active member of Diablo Crossfit. I would like to see the zoning rules amended to include small business like Diablo Crossfit in light industrial parks. In the time that I have been a member I have seen no negative impacts that DCF has or could have or be having on the park. I do not understand the what the commissions real concerns are . Fitness facilities located within industrial zones are not uncommon. I have lifted weights for over 25 years and have worked out at many fitness facilities located in industrial zones, so this is not a unique situation! . . ."
Click "Continue Reading" below for the rest of the letter.
And don't forget to write your letter to support@diablocrossfit.com today!
" We are also in a time where economies throughout the nation are on the decline from the federal down to the local level. Small businesses such as DCF are often the 1st impacted. But in DCF's case it is having a positive experience at its current location. I see this as a win win situation for both the city of Pleasant Hill and DCF. I live in Crockett and have no real reason to go to Pleasant Hill with the exception of using the DCF facility. Many times after my workouts I have stopped and shopped at other Pleasant Hill businesses, Starbucks, Healthy Feet and Barnes and Nobles to name a few. So the city makes more revenue from the location of the DCF facility. My amount might be small but it all adds up over time.I don't speak for Jeremy here but would suggest that members of the board visit the DCF facility and see it for what it really is. A family oriented fitness center where not only is functional fitness is attained but a positive character as well. Lets work together to make this a win, win situation for not only DCF and the city but for its members as well."
Posted by Jeremy Jones at 11:02 PM | Comments (7)
February 9, 2009
090210 TUESDAY "Helen"
Jorgy and Yvonne. Winners of the Diablo CrossFit vs MMA Jacked Rumble on Saturday.
Workout "Helen"
3 rounds for time.
400m Run
21 kettlebell swings (1.5 pood, 53lbs)
12 pull ups
Scale up by using a weight vest, or using a heavier kettlebell and doing weighted pull ups.
Post time to comments.
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Diablo CrossFit is facing a formidable battle in the form of a zoning issue with the City of Pleasant Hill. Despite receiving a business license to operate, we recently learned that "Fitness Studios" (as we are defined) are not permissible in the Light Industrial Zone of Pleasant Hill.
Needless to say, we are devastated, embarrassed and angry. But, in DCF style, we will overcome this challenge. And, we urgently need your help.
We filed for a "Zone Text Amendment" with PH which simply means that if passed, the city would only have to change the text of the zoning requirements to include "Fitness Studios" as acceptable business in LI with a Business Permit or a Conditional Use Permit (i.e, Fitness Studios can operate in LI with certain restrictions). The Planning Commission of Pleasant Hill will meet on Tuesday, February 24th at 7:30 PM, to evaluate our amendment. The meeting is open to the public. The Commission will read the recommendation of the Planning Staff and ask for any input from the public. Once they hear opinions, the Planning Commission will decide whether or not to pass this matter forward to the City Council for approval or decline our request all together. If the matter is elevated to the CIty Council, there will be another meeting to vote on this matter.
Here's where we need your help:
1. We are required to provide any letters or emails of support for our business to the Planning Commission by February 18th. If you'd like to voice your support, please send an email to: support@diablocrossfit.com. Letters can be addressed to: Diablo CrossFit, 2447 Estand Way, Pleasant Hill, CA, 94523. Emails and letters should indicate your relationship (member, friend, neighbor, resident), what DCF means to you and, why you think DCF should be part of the community.
2. Please come to the Planning Commission meeting on February 24th at the Pleasant Hill City Hall, 100 Gregory. If you are a Firefighter, Paramedic, Police Officer or member of
the Armed Services, please wear your uniform. This is a very influential meeting and the more people we have on our side, the better. Be prepared to say a few words if called upon by the Planning Commission - just about your support for DCF and our value to the community.
Thank you for any help you can provide.
Posted by Jeremy Jones at 9:38 PM | Comments (20)
January 24, 2009
090125 SUNDAY "Royal Rumble Roundup"
"A few" spectators gather to watch heat 1 of DCF's first 'Royal Rumble'.
RESULTS FROM THE RUMBLE POSTED TO "Continue Reading" Below.
Workout:
Tabata double unders (count attempts if you can't DU yet, otherwise only count what you make)
Rest 1 minute
Tabata push ups
Rest 1 minute
Tabata L Sit (count seconds*)
Rest 1 minute
Tabata squats
A 'Tabata' is 20 seconds of work followed by 10 seconds of rest, repeated 8 times (4 minutes total per exercise). Your "score" for each exercise is the lowest number of reps in any single round.
*For L sits, watch the clock closely and score for each round is how many seconds you keep your feet up. Pace yourself, if you can't maintain an 'L' for a single second at the end, your score will be zero.
Post scores for each exercise as well as your total.
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Royal Rumble Round Up.
I wouldn't say that the event went without a hitch, but I think it went pretty damn good for about a week of planning (actually . . . only about a day of planning). We had visitors from CrossFit Oakland, CrossFit Solano, CrossFit Unlimited, CrossFit One World (Will) and CrossFit Santa Clara (home of the 'rump of death'). About 56 people competed in all (14 teams of 3 - 5 people).
What were your experiences? What recommendations do you have? What was your favorite moment?
Post answers and thoughts to comments.
Pictures should be up on our Flickr account soon. Stay tuned for a video in the future as well!
Team layout and members:
Royal Rumble Results thrown upon the big screen:
I am not quite sure I understand them myself. Hopefully the comments below provide some clarity!
Posted by Jeremy Jones at 8:29 PM | Comments (13)
December 30, 2008
081231 WEDNESDAY "JT"
+++ HOLIDAY SCHEDULE: Wed, December 31st - Closed at 11:30am (all morning classes still on).
Thursday, January 1st - Come help us move at 10am to the new 'Shed'.
Muay Thai Canceled Thursday and Saturday.+++
Tami kills some kipping pull ups at the "Old Shed" (Ray and Dave watch from outside).
Workout: "JT"
21 - 15 - 9
Handstand push ups
Ring dips
Push ups
Post time to comments.
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Maps and directions to "New Shed" to be posted tomorrow. Come help us move, get free food and beer, and help us celebrate the new year on January 1st at 10am!
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What do you think you are going miss about the "Old Shed?"
What "aren't" you going to miss?
Post responses to comments.
Posted by Jeremy Jones at 10:46 PM | Comments (10)
081230 TUESDAY "Helen"
+++ HOLIDAY SCHEDULE: Wed, December 31st - Closed at 11:30am (all morning classes still on).
Thursday, January 1st - Come help us move at 10am to the new 'Shed'.
Muay Thai Canceled Thursday and Saturday.+++
Video of everyone doing "McFlurry" in honor of Miguel Flores (Thanks again Big Dave for filming and editing the video).
Thanks again to Liz, Will and Herm for making a special workout even more special.
Workout: "Helen"
3 rounds for time.
400m Run
21 Kettlebell swings (54lbs, 35lbs)
12 pull ups
Post time to comments.
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Did you complete your 2008 goals? Here is an exerpt from the last post at the beginning of the year:
"In brief. . . now is not the time to make plans like "I want to eat healthier this year." or "I am going to loose a few pounds." These are undefinable, impossible to track, and easy to fudge.
Now is the time to say things like "I am going to eat less than 10g of refined carbs a day from now on." and "I will lose 10 lbs of 'Fat' without loosing muscle mass." In contrast, these are clear, easy to track, and black and white. Either you accomplished them or you didn't. Either you made clear progress, or you didn't.
Physical progression is not tracked by time, it is evaluated based upon accomplishments and performance.
Just because you have been "CrossFitting" for a year doesn't mean you are a better athlete than when you started. Improvements in performance of desired tasks means that you are a better athlete.
December's "Girls and Heroes" marathon has been part of this process. By attempting these benchmark workouts, even for your first time, you have now set a point to track progress. A point to improve or a reference to loose ground.
Now we are going to go a step further. For 2008 we are asking all DCFers to come up with at least 3 goals for 2008.
One strength based (examples include, a double bodyweight deadlift, CrossFit Total of 1000, etc)
One gymnastics based (examples include, an L-sit duration, a number of consecutive pull ups, etc)
One metabolic conditioning based (examples include a sub 9 min "Helen", or "Murph" as Rx'ed, etc)
You are not limited to 3 choices. Many of us at The Shed have more than three goals to accomplish before big stopwatch signals "TIME!" for the end of the year. Think of 2008 as one big "Workout of the Year" (WOY) and you have only 365 days to finish your benchmarks.
Choose wisely, and don't be afraid to choose something big. If you "Aim for the moon. If you miss, you may hit a star. "
The final part of setting benchmarks with us is that you have to announce them publicly. So you have to post them here, or write them on the white board at The Shed. We are all in this together, and we will rely on each other for help and encouragement (as well as some reminding).
So post your goals for 2008 "WOY" in the comments section, and prepare to celebrate your victory as each one is smashed."
See everyone's posts here.
For 2009 we are asking the same thing. At least three goals, one from each category.
You don't have to post them now. Go ahead and think about them for a few days, and we will all post them in the new year.
Posted by Jeremy Jones at 3:37 AM | Comments (12)
December 16, 2008
081217 WEDNESDAY "Badger"
Jimmy a few months into CrossFit on the left, about a year later on the right (and time for some new shorts!)
Workout: "Badger"
3 rounds for time.
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
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Article from Dough Chapman at Hyperfit USA.
"We first started doing CrossFit back in late 2004 and affiliated in early 2005. The single greatest innovation the program advocated was the time clock. The clock measures what each specific workout is and creates a unique performance data point. I introduced the concept to my clients to help them shift perspective on training. The paradigm shift was profound, and resulted in shifting the training from not just working hard; we were working very hard, and being able to measure their specific performance in every workout. . .. . .Definition of a Clock Whore: Person who is so obsessed with beating the clock/others that they will prostitute themselves and sacrifice important and vital components of training such as range of motion, repetitions or other performance metrics for a "better" time. . . "
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:58 PM | Comments (16)
December 10, 2008
081211 THURSDAY "Daniel"
+++6am Thurs Morning Class Canceled+++
Shane always has a very nice smile while working out.
Workout: "Daniel"
For time.
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Post time to comments.
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Article from Mike O'Donnel at The IF Life:
Surviving the Holiday Weight Gain Trap.
"Well the holiday season is upon us, and so is the chance that we could sabotage our fat loss efforts and pack on the holiday pounds. But it doesn’t have to be that way! Imagine if you were able to keep healthy, still look and feel great, enjoy holiday parties and still lose fat. It’s possible with a few tricks. Hey I’ll be the first one to tell you NOT to stay home and go out and have some fun, of course fun doesn’t have to mean drinking egg nog till you are sick or diving into a desert tray. It just means that you can have some fun, but also if you understand how to counteract a few “off” days you may have then things are not so bad. So here are some tips and tricks on how to survive from now until New Years. . ."
Click here for complete article.
Posted by Jeremy Jones at 8:49 PM | Comments (19)
December 8, 2008
081209 TUESDAY "Michael"
Oh yes. A new "Shed" is coming. . .January 1st.
Workout: "Michael"
3 rounds for time.
800m run
50 back extensions
50 sit ups
Post time to comments.
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DCF Exclusive! Article From Diablo CrossFit's own Mark Lind:
After the couple weeks ago's posting on fish oil and cod liver oil, I happened to be at both Whole Foods and Costco in the same day. I also happened to have a pen and paper handy, so I decided to see about pricing of fish oil. Things to consider when doing comparisons... since Fish Oil is not a "drug", there is no standard "dose" like there is with something like Ibuprofin, so you can't compare "per serving" on different labels. In addition, some fish oil is purified to remove most of the non Omega-3 elements. This makes total volume of fish oil an invalid comparison (some fish oil has more Omega-3 per ml than others).
When reading labels for comparison purposes, it's important to normalize to the amount of EPA, DHA and "other" Omega-3s you get per serving, then calculate: the total servings in the container multiplied by the total omega-3 per serving to get grams of Omega-3 in the container you are buying. Divide the price for the container by this number to come up with the omega-3 per dollar figure.
Another thing to consider when comparing prices is the "fish burp" element. I have been paying up and taking high grade liquid fish oil for several months (I drink it straight--the fancy lemon flavored stuff), and I have never had a fish burp. I have heard that cheaper oils (both liquid and capsules) have a higher fish burp component to them. You can also purchase enteric coated capsules so the fish oil doesn't get let out until it passes your stomach (making fish burps impossible since burps come from your tummy). I am not sure if enteric coating interferes with absorption, however (anyone seen any studies on this?)
Lastly, consider the convenience factor. Transporting and keeping capsules around is very handy, although there's a big difference between taking 17 capsules per day and taking 5 per day (to get your 5g Omega-3 per day we'll use as a reference).
All that said, here are the numbers...
Post thoughts to comments.
Posted by Jeremy Jones at 11:04 PM | Comments (28)
November 28, 2008
081129 SATURDAY "Fight Gone Bad"
Alex eats 225lb thrusters for breakfast (usually at 6am).
Workout: "Fight Gone Bad"
n this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post score to comments.
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Article:
Holiday Crime Prevention Tips from CrossFit Alpha (By Chris Drewry)
The holidays are upon us. A time for reflection, thanksgiving, family, and merriment. This season of the year empowers some of us with a sense of giving and charity, but for others it can embolden them to commit acts of violence and wickedness. Unfortunately, crime doesn't take a holiday. In fact, it often spikes during the holidays.One of the more common crimes is the personal attack. Be it in the form of a robbery or assault, this is one of the most pervasive encroachments of our personal security that can occur, and can often scar victims emotionally and mentally. Especially when it occurs this time of year.
The question that begs to be answered it this: How can we reduce our chances of becoming a victim to a personal attack if we are alone? . . .
Click here for complete article
Post thoughts to comments.
Posted by Jeremy Jones at 8:18 PM | Comments (6)
November 26, 2008
081127 "Thanksgiving" and a Birthday of sorts
HOLIDAY SCHEDULE:
Thurs: 8am at Briones Park (see Below)
Friday: 10am
Saturday: 10am
Sunday: 10am
NEXT WEEK: NEW SCHEDULE STARTING MONDAY DECEMBER 1st!
I am not sure exactly when Diablo CrossFit was 'conceived' but I do know that our first post hit the "interwebs" on November 27th 2005.
I guess that would make this our 3rd Birthday!
Click Here to see a summarized progression of how we have grown!
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Workout: DCF "Unofficial" Turkey Trot
Time: 8AM Meet & Greet we'll start up the hill no later than 8:30
Place: Lafayette, Hwy 24 & Pleasant Valley Road - Briones Park SE Parking Lot*
We'll be running to the top (and there might be a surprise or two thrown in for good measure), then walking (unless you want to run).
RSVP to the 'comments' link below so we know how many to plan for.
Bring:
Trail Shoes (if you got ‘em)
Water
Wrist stopwatch
*Directions: Hwy 24 to Pleasant Hill Rd Exit. North on Pleasant Hill Rd. ½ mile. Briones parking lot is on your left (no turns possible). Proceed on Pleasant Valley to stoplight at SpringHill Rd -make a U-Turn and entrance will be 100’ on the right.
Course Information: Running Map (click for course map)
This is a smooth crushed gravel 8’ wide trail with a 600’ net elevation climb over 1.13 miles. The 1st ½ mile is a gradual climb with some flat spots – a nice warm up. The 2nd half mile is laced with several steep pitches and deceptive “tops” forcing that extra push.
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Article:
Click "Continue Reading Below"
Leave a comment about your first visit to The Shed.
Our first workouts were at my garage in Concord. Sadly I don't have any photos of those workouts. I do have some pictures of our park workouts though:
First Park Workout with the three partners:
Our first 'regular' home Larkey Park:
Rob doing ball slams and box jumps off of park benches:
Craig doing sit ups in the grass:
JJ the leaf blower:
After getting run off of the park, and having the sprinklers hit us too many times, we finally decided to get a 'box' of our own (and you can read about some of our park infractions here.)
First two "Shed Photos:
And apparently, December 8th 2006th is when we moved into "The Shed".
The first 'good' pic of Stavros:
Our first video:
It was cold and lonely back then:
Second video (with some pretty sketchy form and, apparently, I didn't own any workout pants):
Our first Shirt:
The first pic of Darren doing what he does best. . .sitting & watching.
Classes fill up and we start to add evening classes (not to mention we begin to get more equipment):
Luca's first action shot:
Sarah doing Fran her first time:
Rick and Jorgy make their first appearance:
Our classes grew even more:
Darren and Stav return to working out at the Shed:
Our favorite photo of Jorgy and Rick:
A pull up bar and white boards get added (circa August 2007):
Jimmy (and Kelly) come along:
In October of 2007 things really started to take off:
More people get Certified:
Our first 'Open House' goes well (as does our second set of shirts):
Although these shirts didn't sell too well:
Possibly Nate and Carry's first photo?
"Hardway" Bryan's first appearance (read about it here).
First sign (and a lot of records on the whiteboard):
Jax Jones is born April 30th, 2008 (Had to throw that one in there):
Mark jerking his way to success:
By Memorial Day 2008, our numbers (and family members) had grown even more:
Shirt number 3 (or was it 4?):
In early July, we brought one of the largest contingents of CrossFitters from any one gym (over 30 spectators total):
Mid July, JJ goes full time running the gym and has a swinging good time:
Some of our most 'Legit' regulars on Labor Day:
As of November, we are outgrowing our little "Shed" (in a good way):
Thanks for taking this trip down memory lane. . .And thank you all for being a part of my dream.
I have a lot to be thankful for, but first I'd like to thank all my friends at Diablo CrossFit. If it weren't for you people, I wouldn't have the best job in the world.
I love all you guys and gals. I can't wait to head off into future as we make DCF one of the best places to train at in the world!
-jj
Posted by Jeremy Jones at 10:13 PM | Comments (14)
November 19, 2008
081120 THURSDAY
Just about 2/3 of the stuff currently in our little "Shed".
Workout:
With a continuously running clock, complete 1 pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute. . . until you can no longer complete the required number of pull ups in the allotted minute.
Post number of rounds completed and number of pull ups finished in the last round to comments.
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Article:
. . . The Case Against CrossFitA closer look at this controversial workout program
by Charles Poliquin
“The best program is the one you’re not using,” is one of my favorite axioms. I say this because I’ve never believed that there is one perfect workout system. The high-intensity training methods of the late Arthur Jones work…for a time. Strongman training works…for at time. And weightlifting and powerlifting methods work…for a time. Variety, whether it be correcting a lack of it or too much of it, is one of the keys to making continual progress with your training and achieving your goals. And that brings up the topic of CrossFit, Inc. TM.
If you Google the words “Poliquin” and “CrossFit,” you’ll find that there has been a considerable amount of discussion about my recent comments on another website about this method of training. Although my intent was to make a few general comments about what I thought of this method of training - and throw in a few wisecracks in the process - it’s obvious that a more in-depth discussion about CrossFit is in order. So, here it is. . .
Read the complete article here.
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Posted by Jeremy Jones at 8:34 PM | Comments (10)
November 10, 2008
081111 "Veteran's Day" Murph
+++ NO SCHEDULE CHANGE - SO COME HONOR OUR VETS BY SWEATING IT OUT AT THE SHED+++
Sweat demon at The Shed courtesy of a CrossFit NSC shirt.
Workout: In honor of all past and present Veterans - "Murph"
In memory of Metal of Honor recipient Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
First posted on CrossFit.com 18 August 2005
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
All completed with a 20lb weight vest for time.
Pull ups, push ups and squats can be split up and mixed as much as desired. The runs may not.
Post time to comments.
Scaling: You might try a "Half" Murph without the weight vest. (0.5 miles, 50 pull ups, etc) or even a Half Murph with the 20lb weight vest.
Video: Interview with Marcus Luttrell, best friend of Micheal Murphy and author of "Lone Survivor", a book about his personal story of Operation Red Wing - The operation where Lt Micheal Murphy lost his life.
Skip to 4:15 if you only want hear more about the heroic final actions of the Lt.
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"The Law of the Vital Few" by Keith Wittenstein
"
"Coach Greg Glassman has said, "We work with a cast of about thirty exercises where about fifteen account for 80% of the workouts. The cast of characters that comprise our routines are so potent in increasing strength from head to toe that regular exposure to any of them nearly guarantees improvements in the others. Improve your deadlift, bench, and pull-ups and your squat, dips, and rope climb will come up. The neuro-endocrine response of the major lifts is so potent that they alone will increase your strength measured by any other exercise so that seemingly infrequent exposures to some exercises is not a certain disadvantage." (powerathletesmag)When I read this it made me think of something else I had read. "The Pareto principle (also known as the 80-20 rule, the law of the vital few and the principle of factor sparsity) states that, for many events, 80% of the effects come from 20% of the causes. Business management thinker Joseph M. Juran suggested the principle and named it after Italian economist Vilfredo Pareto, who observed that 80% of income in Italy went to 20% of the population. It is a common rule of thumb in business; e.g., "80% of your sales comes from 20% of your clients."
Read more here:
http://crossfitvirtuosity.com/blogs/articles/305-the-law-of-the-vital-few
Posted by Jeremy Jones at 9:32 PM | Comments (11)
November 7, 2008
081108 SATURDAY
The elusive Craig. The slave driver behind the 'Suffer on Saturday' class (with Jenny V and Jasmine outside 'enjoying' the class)
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 October 6th - 081006 -by clicking here)
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A GREAT article from Robb Wolf at CrossFit Norcal summarizing why we take the stance on nutrition that we do:
NorCal Nutrition: Are We Crazy?
You might have noticed that the nutrition approach we recommend at CrossFit NorCal is a bit...oh, shall I say, contrarian? Where the USDA, AMA and the rest of the Government sponsored entities recommend grains and legumes as the base of the diet, we recommend lean meat, fruits, vegetables, nuts and seeds.That’s crazy, right? aren’t we going to die from heart disease and cancer if we eat meat? How will we ever get fiber if we don’t eat grains!? I mean, fruit and veggies...what have they got to offer?! I’m being fecetious here, I hope you get that. I do understand our recommendations fly in the face of what we are told to eat from nearly every source you can find...what’s the deal? Well...the deal is, our nutritional approach, a diet the attempts to emulate that of our paleolithic ancestors, is without a doubt the best route to optimized performance and health. Big claim? Yep, but easy to back up. Folks start with us, tweak their food, then look, feel and perform better. Every measurable bio-marker such as cholesterol, triglycerides or blood pressure improve...depression resolves. It just works, because this is the way we are wired to eat. But hey, what the hell do I know? I’m just the crazy guy in the shed telling people to do weird stuff like sleep more, take fish oil and increase their protein intake. How could I possibly be right about this? Well...here are a few interesting things for y’all to consider . . .
Post thoughts to comments.
Posted by Jeremy Jones at 8:39 PM | Comments (6)
September 16, 2008
080917 WEDNESDAY "Diane"
Rhodes loves deadlifts so much, he cries when he does them.
Workout: "Diane"
21 - 15 - 9 rep rounds of
225lb deadlifts
Hanstand Push ups
Post time to comments.
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Article:
Living Healthily Makes You Live Longer (DUH! . . .but here might be one example why -jj)
Among 24 men asked to adopt healthy lifestyle changes for a US study in The Lancet Oncology, levels of telomerase increased by 29% on average.Telomerase repairs and lengthens telomeres, which cap and protect the ends of chromosomes housing DNA.
As people age, telomeres shorten and cells become more susceptible to dying.
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Benchmark Check Up:
The year is coming to a close very quickly and it is time for everyone to check on their goals for 2008.
Here are some previous posts regarding goals for the year:
And for those of you who haven't been around long enough. . . it is time to choose your three benchmarks to be completed before the end of the year. The requirements are that you choose at least one for each category:
1. Gymnastics (example 5 consec muscle ups, 30 consec pull ups, 10 hspus, etc)
2. Strength (double bodyweight deadlift, CFT 1000, strict press body weight, etc)
3. Metabolic Conditioning (sub 4 Fran, sub 20 Filthy Fifty, sub 4 min DCF Newbie, etc)
Then work as hard as you can to achieve that goal by the end of the year.
Post them here if you haven't got them listed on one of the older posts already. Do it now. It is important that you do it publicly. We will encourage and help you.
You have got to the end of the year to get them done, so don't cheap out and pick easy stuff. Go big, but realistic. You will be amazed what you can accomplish with a deadline (as opposed to a 'resolution')
Posted by Jeremy Jones at 9:22 PM | Comments (14)
September 7, 2008
080908 MONDAY
Darren Rosten with Tony Budding at the CrossFit Cert at CrossFit One World (Jeremy and Jax Jones visiting Sunday afternoon on the right).
Darren was paying close attention to Adrian Bozman's lecture on CF programming (seriously, I had to get his attention so that he would give me the horns for the photo).
Darren repping the horns in the middle again. You can also see old DCF regulars Burton and Charmane (Char is on Burton's shoulders) as well as Dustin Joseph in the crowd as well (all in the center pic). We hope to see you all again at the Shed soon!
Workout: "Grace"
135 lb Clean and Jerk, 30 reps for time.
(Power cleans and push presses allowed: i.e. "overhead anyhow")
Post time to comments.
Video: Crossfit Signature Workout Grace... 135 lb Clean and Press performed in Austin TX
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Quote:
“I say to you, this morning, that if you have never found something so dear and precious to you that you will die for it, then you aren’t fit to live.You may be 38 years old, as I happen to be, and one day, some great opportunity stands before you and calls upon you to stand for some great principle, some great issue, some great cause. And you refuse to do it because you are afraid.
You refuse to do it because you want to live longer. You’re afraid that you will lose your job, or you are afraid that you will be criticized or that you will lose your popularity, or you’re afraid that somebody will stab or shoot or bomb your house. So you refuse to take a stand.
Well, you may go on and live until you are ninety, but you are just as dead at 38 as you would be at ninety.
And the cessation of breathing in your life is but the belated announcement of an earlier death of the spirit.
You died when you refused to stand up for right.
You died when you refused to stand up for truth.
You died when you refused to stand up for justice.”
-Dr. Martin Luther King, Jr.
From the sermon “But, If Not” delivered at Ebenezer Baptist Church on November 5, 1967.
Post thoughts to comments.
Posted by Jeremy Jones at 9:40 PM | Comments (8)
August 20, 2008
080821 THURSDAY "Helen"
"Hardway" Bryan is telling Anne that something is wrong with her rowing form, can you guess what it is?
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Or "Fat Helen" (completed with 20 lb - or 40 lb weight vest)
Three rounds for time:
Run 400 meters
2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post type of Helen, and time to comments.
Sub 7 minute "Helen" by OPT (James Fitzgerald):
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Article from Mike OD at The IF Life:
The biggest workout mistakes people make and what to do about them
(Many of these don't apply to the regulars at The Shed, but simple-and-effective wisdom like this is just too hard not to forward. -jj)
Post thoughts to comments.
Posted by Jeremy Jones at 11:47 PM | Comments (17)
August 12, 2008
080813 WEDNESDAY "Anne's Testimonial"
Anne's testimonial:
"What has Crossfit done for me?
Well, yes, I've lost 50 lbs and 3-4 clothing sizes, so buying a new wardrobe has been fun. . .
But not having to go to a chiropractor for back and neck pains is even better.
There's pain in Crossfit, for sure, but the kind you earn and feel good about...the pain of accomplishment. See, it's not just about looking cute, it's about feeling amazing.
Feeling lighter, faster, more agile...getting my reflexes back!
At 37, I thought my aches and pains and slowness were from getting old. Nope, it's from carrying around what is the equivalent of kindergardener, all the time. Now, at 38, I feel healthier and fitter than when I was in my 20's, and my 19 year old daughter can barely keep up.
There are many things I love about Crossfit but the first thing is that there are no limits.
You think you've hit a limit and you come back a week or 2 later and you go even further or faster. I told people I did 600 squats total the past week and they looked at me like I'm insane...and I'm thinking "I could have done more".
The other thing I love most about Crossfit is that I'm never alone.
I've taken classes at other gyms and there can be 50 people in a room, but we weren't working together or helping each other or challenging each other. Not so with Crossfit...whoever is there that day is cheering you on and pushing you, or they may be the person you are trying to beat...total interaction.
Anyway, thank you JJ, for introducing me to a better living...and to being better to myself!"
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Workout:
"FrAnnie"
21 - 15 - 9 reps for time
Thrusters
Pull ups
Double Unders
Abmat Sit ups
Post time to comments.
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Article from Scott Kustes' Website "Modern Forager"
Part 1: What Happens To Your Body When You Fast? - Energy Production
As you know, I’m a big fan of intermittent fasting, but this is an area of it that I’ve never really looked at. I’m going to break this into several posts because there’s a lot going on here and I don’t want to burden everyone with a novella. Today, we’ll look at how the body handles energy production during the fasting period, a good starting point given that, when you get down to it, an energy source and water are the only two requirements for the body to operate. . .
Post thoughts to comments.
Posted by Jeremy Jones at 8:52 PM | Comments (20)
July 31, 2008
080801 FRIDAY
Kevin is one of our younger fire breathers that slays WODs daily (and you wouldn't realized how young he is if you only saw his workout times).
Workout:
As many rounds as possible in 15 minutes:
1 deadlift, 1push press, 1 back squat
2 deadlifts, 2 push presses, 2 back squats
3 deadlifts, 3 push presses, 3 back squats. . .and so on.
Post number of rounds completed to comments.
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Article:
Exercise Pills Increase Stamina (no, not the pills that fill everyone's spam box.)
"Almost no-one gets the recommended 40 minutes to an hour per day of exercise - for these people, if there was a way to mimic exercise, it would make the quality of exercise they do more efficient."
40 minutes to an hour a day!? Where did they get that statistic? That is a lot of working out. -jj
Post thoughts to comments.
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Some of you might have noticed a little link in the upper left of the main page that says "DCF Records". Go up and find it. . .good.
Logs It All is a website for logging things, and they have a whole database for CrossFit workouts (the ones that reoccur like the Girls and Heroes, as well as each and every CFmainpage one that shows up). Bill Patton who runs logs it all even posts the top 20 in the comments section many times a 'regular' shows up on the CrossFit mainpage.
For example from "Helen" on Tuesday:
median all (391 reporting):10:30
median women (29 reporting): 12:11
top 20 all:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] damon stewart 7 mins 10 secs M 31 168 WasatchCrossfit.com
[2] Ricky Frausto 7 mins 11 secs M 30 150 CrossFit Omaha
[3] Phillip (Raze) Pound 7 mins 24 secs M 25 245 The Body Lab
[4] Darren Ellis 7 mins 30 secs M 33 174 CrossfitNZ
[5] brendan gilliam 7 mins 35 secs M 31 190 Crossfit North Santa Cruz
[6] Tyson Patrick 7 mins 44 secs M 22 172
[7] Stavros Kalogirou 7 mins 44 secs M 32 180 Diablo Crossfit
[8] Darren Rosten 7 mins 47 secs M 28 213 Diablo Crossfit
[9] Jonathan Burns 7 mins 49 secs M 30 205 Northwest Crossfit
[10] josh jorgensen 7 mins 51 secs M 20 195 diablo crossfi
Notice anything?
We are doing pretty good, but I want to blow up Logs It All with Diablo CrossFit athletes. So go get an account, and make sure you update it when you do one of the workouts available there.
Posted by Jeremy Jones at 10:23 PM | Comments (5)
June 11, 2008
080612 THURSDAY "Benchmark Checkup"
Just after sunrise is a great time to get some hammering done.
Workout:
As many rounds as possible in 15 minutes
30 meter Sled drag - tire on concrete 35lb kettle bell
30 meter Sled hand over hand pull - same as above
30 meter sprint (each way) to get sledge hammer
10 sledge hammer swings, 25lb sledge
30 meter tire flip
Post number of rounds to comments.
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It is Benchmark Check Up Time!
An example of an original benchmark.
The year is almost half over. How many of your goals have you achieved? How close are you to achieving the ones you have left.
Here is the post were everyone put their asses on the line (scroll down to the comments section).
And here is a summary of my rant that started this whole thing:
"In brief. . . now is not the time to make plans like "I want to eat healthier this year." or "I am going to loose a few pounds." These are undefinable, impossible to track, and easy to fudge.
Now is the time to say things like "I am going to eat less than 10g of refined carbs a day from now on." and "I will lose 10 lbs of 'Fat' without loosing muscle mass." In contrast, these are clear, easy to track, and black and white. Either you accomplished them or you didn't. Either you made clear progress, or you didn't.
Physical progression is not tracked by time, it is evaluated based upon accomplishments and performance.
Just because you have been "CrossFitting" for a year doesn't mean you are a better athlete than when you started. Improvements in performance of desired tasks means that you are a better athlete.
December's "Girls and Heroes" marathon has been part of this process. By attempting these benchmark workouts, even for your first time, you have now set a point to track progress. A point to improve or a reference to loose ground.
Now we are going to go a step further. For 2008 we are asking all DCFers to come up with at least 3 goals for 2008.
One strength based (examples include, a double bodyweight deadlift, CrossFit Total of 1000, etc)
One gymnastics based (examples include, an L-sit duration, a number of consecutive pull ups, etc)
One metabolic conditioning based (examples include a sub 9 min "Helen", or "Murph" as Rx'ed, etc)
You are not limited to 3 choices. Many of us at The Shed have more than three goals to accomplish before big stopwatch signals "TIME!" for the end of the year. Think of 2008 as one big "Workout of the Year" (WOY) and you have only 365 days to finish your benchmarks.
Choose wisely, and don't be afraid to choose something big. If you "Aim for the moon. If you miss, you may hit a star. "
The final part of setting benchmarks with us is that you have to announce them publicly. So you have to post them here, or write them on the white board at The Shed. We are all in this together, and we will rely on each other for help and encouragement (as well as some reminding).
So post your goals for 2008 "WOY" in the comments section, and prepare to celebrate your victory as each one is smashed."
Post your goals, and where you currently stand. Don't know where you are at? Then now is the perfect time to make another attempt and see how close you are.
-jj
Posted by Jeremy Jones at 7:19 PM | Comments (6)
June 10, 2008
080610 WEDNESDAY "Uncle Rhabdo"
Rhabdomyolysis is a very serious and life threatening condition that has the potential to sideline any CrossFit athlete. With a little experience, a little knowledge, and a little self control, the threat Rhabdomyolysis presents can be avoided if not completely negated.
The 'very simple' explanation is that "Rhabdo" is caused when muscle destruction causes the release of chemicals (broken down muscle components) into the blood stream. This muscle breakdown can be caused by exercise or even injury to muscles (such as in a car accident). The kidneys (that filter the blood) are overwhelmed, and soon fail. Extreme discomfort, a hospital visit, and/or death can follow.
CrossFit has a unique relationship with Rhabdo due to to the fact that it's appearance in any kind of 'fitness' environment was previously unheard of. After a few cases appeared during CF's early years (and many more cases since), "Uncle Rhabdo" (Pukie's angrier, darker cousin) is still an important threat to any CrossFit gym.
Below are two articles that were provided in the CrossFit Journal about Rhabdomyolysis.
CrossFit Journal 33, May 2005 "Killer Workouts" PDF article
CrossFit Journal 38, Oct 2005 "Rhabdo" PDF article
Any CrossFit workout of sufficient intensity has the possibility of inducing Rhabdo to some degree, but the following factors seem to play the biggest roll.
1. Negative contractions (i.e. eccentric movements) - anything with an abundance of 'decelerating weight receiving' activities done at with high repetitions such as burpees, jumping pull ups, etc. Eccentric movements tend to cause more muscle soreness than other movements, so this can be your guide.
2. Ego - The drive to beat a fellow gym member or to best some score can sometimes cause an athlete to ignore the 'inner voice' that warns that you might need to hold back today. Generally it takes a certain type of person to drive far enough past your comfort zone to enter into muscle destroying territory. That being said, at CrossFit we challenge our comfort zone and our egos every workout. The good news is that with regular CF training, your experience and your body's conditioning will lessen the possibility of Rhabdo. The bad news is that people who used to be in 'great' shape before coming to CrossFit, or have long ago participated in sports that demanded the mental fortitude for maximum output are in the most danger. These people have generally developed a mental pushing force that far exceeds their bodies current capabilities. They will need to be 'reined' in by more experienced CF players.
3. Heat - Warm weather and humid weather also play a roll. When working out on extremely hot days, try to stay as cool as possible (shade, etc), and pay more attention to intensity.
4. Dehydration - Due to either a lack of water, or a night of heavy drinking before, can also lead to muscle breakdown. Drink your water. Be extra careful working out hard after a night of '12 oz curls'.
Symptoms (when to get worried):The primary symptoms observed by athletes are generally
Muscle fatigue (fairly normal after a CF workout)
Extreme muscle soreness (somewhat normal after a CF workout)
"Tea" or pink colored urine (BINGO)
With the third symptom being the most telltale, and the time you should think about calling the hospital. The second symptom will need to be judged based upon 'how sore' you think you are. And the first symptom isn't much to work with because it is all too common after a good hard CF workout.
When you do go in for blood/urine examination, make sure you tell them that you suspect Rhabdomyolysis - otherwise it may take many hours for the doctor to figure out exactly what is wrong with you (as that Rhabdo isn't common from working out). Depending on the severity (we are fairly confident that many CF athletes have experience mild forms of Rhabdo without even knowing it), you may be in the hospital for a couple days to weeks. And you may not be able to train for weeks or months. Either way, you can expect a loss hard earned performance and muscle mass.
Be careful with "Uncle Rhabdo". Watch your intensity on hot days, drink water, and make sure that you keep your ego in check. As with any time you risk serious injury, it is better to err on the side of caution than to loose not only the future time training, but also dozens of hours already spent in the gym.
-jj
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Workout:
Overhead Squat
5,5,5,5,5
At weight each set. Post loads used to comments.
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A short Video Article about, CrossFit, New Jersey CrossFit (aka CrossFit Jersey Shore) and Rhabdo.
http://abclocal.go.com/wpvi/story?section=news/special_reports&id=6173089
Posted by Jeremy Jones at 6:50 PM | Comments (7)
June 1, 2008
080602 MONDAY
Friday September 22nd, 2006. Larkey Park, the original home of Diablo CrossFit. Craig is in the middle of Fran in this photo. The next day, he went to the CrossFit certification Seminar and had to do Fran again.
We don't have Craig's time, but my time is posted (and my complaints about the early time as usual) Here.
More interestingly Craig's comments about the cert the following post - Here.
Workout:
Fran:
21 - 15 - 9 rep rounds for time
95# thrusters
Pull ups.
Post time to comments.
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What spurs this nostalgia you might ask. . . the video posted on the CF mainpage of the disassembly of the original CrossFit Mecca in Santa Cruz (found here).
You can read my comment posted to the CrossFit site in the "continue reading" link below.
Finally watched the video. I was putting it off. I was afraid it might be like watching a friend's last moments, or at the very least the last chapter in a phenomenal book.
It did bring a tear to my eye, but at the same time I am so happy for what that place accomplished. So happy for the impact that original 1000 sq feet had on my own life. So happy that now I have the opportunity to spread this CrossFit thing to the masses.
To me, the original CFHQ will always have a special place in my memories. And thanks to the efforts by people like Tony B, we all will have the videos to remind us how truly historic that place was (and we can point the generations to come to the same place we learned).
The closing represents the closing of a certain chapter of CrossFit, but the simple fact that it was time to close - also means that it is time to move onward. The closing isn't so much a ending, but a milestone in the evolution of this amazing endeavor. It is almost like reaching that sub 3 Fran, double bodyweight deadlift, or first pull up for that matter. . . A notable moment to celebrate, not something to be sad over. It is just the beginning.
I can't wait to close my Box because we have outgrown it.
-jj
Posted by Jeremy Jones at 9:37 PM | Comments (17)
080601 SUNDAY
Carry and Bryan can crank out pull ups like nobody's business. When was the last time you tried for max pull ups?
Workout:
3 rounds. 3 minutes rest in-between rounds
Maximum pull ups to failure
Maximum ring dips to failure
Post reps to comments.
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This article is another from Jon Gilson at Again Faster.
Dedication
by Jon Gilson, Again Faster
You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.
Somewhere, there's a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes....
Posted by Jeremy Jones at 5:48 AM | Comments (3)
May 30, 2008
080531 SATURDAY
Mike and Jorgy team lifting the big tire. . . Yes it took a few tries.
Workout:
4 rounds
500m Row
125 press to failure, push press to failure, push jerk to failure
rest 1 minute
Post row times and total number of presses to comments.
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Great Article from Lisabeth Darsh at Crossfit Watertown:
I refuse to become one of the walking undead. The unwell. The quitters, the complainers, the crybabies. Those who say “Oh, well, I’m fat” and just accept it. Those who don't even try. Those who won’t get off the couch and on the road to anything but the drive-through. I am so done with them.
Post thoughts to comments.
Posted by Jeremy Jones at 7:11 PM | Comments (10)
May 19, 2008
080519 MONDAY
++++++ PLEASE SEE NEW CLASS SCHEDULE!! +++++++
Stavros says he didn't mind that Coach Glassman wasn't at his CF Certification this weekend. Nice T-shirt buddy. Thanks for representing.
CF Main Site Workout:
For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups
Post time to comments.
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Olympic Lifting Competion: Come see California's best Oly Lifters compete!
The NorCal Open is on Sunday, May 25th at Peninsula CrossFit: NorCal Open
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NEW CLASS SCHEDULE:
- No more MWF 8:00AM Class!
- DCF Girls' Class Begins Wed, May 21 at 10:00AM.
- More evening classes: 4, 6, & 7PM (ex, Fri.)!!
- Open Gym 4-7PM.
- Luca's Muay Thai has moved to 8:00PM on Tue & Thu.
Posted by Craig at 6:43 AM | Comments (11)
May 3, 2008
080504 SUNDAY
Why is Jorgy smiling?
From The CrossFit Main Site:
For time:
50 Burpees
Jump one foot above reach each rep.
Post time to comments.
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New DCF client, Jake, showing his strength:
Posted by Craig at 8:22 PM | Comments (11)
May 2, 2008
080502 FRIDAY
Diablo CrossFit Welcomes The Newest J.J.:
Jax Jones, 7lbs 10oz, 21.5in. Born 13:17h., Wednesday, April 30th!
Congratulations Jeremy and Jamie!
Workout: "Jax"
(JJ created this wod a week ago in honor of the punishment Jax was giving Jaime)
All exercises completed with 20lb weight vest.
1 minute ring push ups
1 minute power clean 135 lbs
1 minute box jumps
1 minute rest
5 rounds for time.
Post total reps completed to comments.
Posted by Craig at 6:51 AM | Comments (21)
April 28, 2008
080428 MONDAY
Jimmy and Tito get hammered at 0630.
Workout:
As many times as possible in 20 minutes:
200m run
20 sledge hammer swings
20 wall ball shots 20/10
20 kettle bell swings 53/35
Post rounds and fractions of rounds to comments.
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Article by George Rutherford, assistant trainer at SECT CrossFit in Baltic, CT.
"The Intimidation Factor - Getting THAT person to reach their potential"
CrossFit: It ain't your Grandma's workout…but it can be! All over the world, people are opening CrossFit studios/gyms/dungeons for a variety of reasons. For some, it's to simply have a place to workout without judgment. For some it's a way to bring in others for the purpose of fostering and expanding the community. For others though, CrossFit is not just a lifestyle, but also a livelihood.
Finish reading this article at http://www.sectcrossfit.com/2008/04/intimidation-factor-getting-that-person.html
Post thoughts to comments.
Posted by Jeremy Jones at 8:45 AM | Comments (10)
April 14, 2008
080415 TUESDAY
This video is for Luca, I have worked on my Deadlift so much since i looked at this video. If you see my 405 pr it was not pretty, and I know that as a trainer I am supposed to know when to stop when my form suffers so I have been training my deadlift and my hamstrings so hopefully my CFT will not suffer when I get up and do great Luca form.
Tuesday Morning Luca Fit
"The Bear"
5 Rounds of 7 Reps of:
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
Do not let go of the bar until the round is finished, also do not rest the bar on the ground, if either happens then you must start from the beginning.
Post weight to comments.
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Rant and/or Statement- When is it proper to forget about intensity and rely on form? We have all been in a situation where form was pretty bad or God awful but our intensity was very high and we were in a mode to finish our workout. I know it has happened to you, I have seen each one of you do it and I know you have seen my form suffer so what do you think? I believe there is a happy medium but I also believe that the best part of Crossfit is the intensity. Lessening the weight helps with workouts with heavy weight, what are some different modifications to a workout that can be made to ensure both great form and solid intensity?
Posted by at 7:30 PM | Comments (14)
April 4, 2008
080405 SATURDAY
Blood on the bar, blood on the mat. Jimmy sacrifices a little blood for our Hero Randy Simmons.
Injuries do not have to be a part of training, but if you are ramping up intensity and trying to find your limits, injuries can (and will) happen. Going too intense too often or too soon will usually guarantee and accident and injury. How hard an athlete pushes them self is entirely personal and arbitrary. Don't push hard enough, and progress will be slower. Push too hard and progress will stop (and possibly regress) due to catastrophic injury.
Generally I believe in the 80 / 20 rule here. 80% of the time you should be doing movements with as much intensity as possible while adhering to strict form and safety. About 20% of the time (sometimes at the end of the workout, the last round, during a PR, etc) the 'intensity dial' should be turned up to find out where your current limit is (your limit will be ever changing, and it improves most the more you test it). Sometimes you won't even hit your limit, and sometimes you will bash your shin with the bar during "Randy" and draw a little blood - then don't even notice until a few minutes after you yell "TIME!". -jj
Workout (From Catalyst Athletics):
* Power snatch + snatch balance - 60% (of snatch) x 3 sets
* Power clean + push press + jerk – 55% (of clean) x 3 sets
* Overhead squat - 80% of snatch x 2 x 3
4 rounds for time:
100 m sprint
8 box jumps - mid-thigh height+
Post numbers and questions to comments.
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Article:
Post thoughts to comments.
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Stavros after giving it his all:
Posted by Jeremy Jones at 8:11 PM | Comments (15)
March 29, 2008
080330 SUNDAY "Shootfighitng Seminar Coming Soon"
Bart Vale (the big guy with the awesome handlebar 'sash) is the head of the Shootfighting martial art (the original "Mixed Martial Art") as well as the International Shootfighting Association. He will be teaching a seminar for Shootfighting Saturday April 5th at the Fairfield Shootfighting/Kenpo studio at 1:00pm. I will be there (most likely getting my ass kicked by the large gent for the benefit of others). The class is designed for all skill levels and if you are interested in going (to learn or watch me squirm as payback) email me at jeremy@diablocrossfit.com
See the flyer here at the Martial Arts School website.
*UPDATE MAY 2008** Our friends the Tracy's Karate Studios (in Vallejo, Fairfield, Vacaville, and Davis California) will be hosting the first Shootfighting Summit on the west coast (second Shootfighting Summit ever actually). You can read my review of the first Shootfighting Summit here.
The Summit will include all the top Shoofighting coaches from around the world (Yoshiaki Fujiwara aka the 'Godfather' of MMA, Bart Vale, Yuki Ishikawa, Marcus Marinelli, Keith Curts, John Busto, Barry Polonitza, Robert Yard, and Mike Dancull to name a few). All parts of mixed martial arts (mma) will be covered in addition to kickboxing, submissions, and most importantly how to blend the two together to forge a fluid, supreme, complete fighter (not just one who has been pieced together from different parts that don't necessarily fit together).
I am looking forward to this momentous event, and so should you! Reserve your spots right away space is limited. Info on the TracysKarateStudios.com events page. -jj**
Workout:
Weighted Pull ups:
5, 4, 3, 3, 2, 2, 2, 1, 1, 1, 1
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Article:
This one comes from our buddy Jon Gilson at Again Faster
To A Greater World" by Jon Gilson, Again Faster
We're bringing personal responsibility back. You can't do what we do while shirking your load, depending on other people, or otherwise passing the buck. Your WOD time is yours and yours alone. You cannot turn in a fifty-minute "Fran" and then scold your classmates for the result. Blame is not cast in the gym.
Conversely, I can't count the number to times I've seen an athlete turn in an epic time and then thank everyone in the room for making it happen. Adulation is shared.
I view the gym as a microcosm of the moral world, one in which control of success and failure ultimately lies with the individual. There is no fatalism in the gym. Your maximum pull-up number is not preordained by some higher power. It is determined by speed, strength, coordination, accuracy, agility, and mental fortitude, all qualities that are within your domain and solely within your control. Others can give to the effort through correction, encouragement, and support, but they cannot make your chin clear the bar.
Link to continue reading: http://www.againfaster.com/articles/to-a-greater-world.html
Post thoughts to comments.
Posted by Jeremy Jones at 8:12 PM | Comments (2)
March 26, 2008
080326 WEDNESDAY
Myself showing the camera how much I enjoyed the 30 muscle up workout on Monday.
Sorry for the late post folks. The day got busy. . . and then I ended up at the hospital last night.
I ripped both my wrists during the 30 muscle ups for time workout from the CrossFit mainpage on Monday. No big deal, done it a few times. In fact, they didn't even bleed. I just lost a layer of skin. Tuesday afternoon I noticed a red line of inflammation going up my left arm.
I have seen it before, and I was pretty sure what it was. I called the advice nurse and they confirmed that I needed to go to the hospital right away because the little 'scratch' I had was "streaking" and that was a sign of blood poisoning.
After about 5 hours at the hospital, I was discharged after 1am. I got my Tetnus booster shot, an IV full of antibiotics and a bandage on my wrist. In the wait room, I also determined that "American Idol" has got to be one of the most annoying shows and that I'll never understand why people enjoy it. I think I would rather watch television in Japan (and that's saying a lot).
I guess the lesson is to pay attention even to minor injuries you have experienced in the past, and make sure you clean and cover any open cuts or abrasions before going on with your daily stuff.
I would like to mention that I do not think it was the rings that caused the infection. I believe that it happened some time in the next 24 hours when I didn't address my wrist at all.
Thanks to Jimmy and Kelly for holding down the fort and running the 0600 class for me. It is probably a good thing I didn't try and make it. I would have been very grumpy and it would have been hard not to take it out on our 0600 team.
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Article:
Women need to eat more protein. Especially when they get older (link)
"The researchers, from the University of Nottingham in the UK and Washington University School of Medicine in the US, speculated that the inability of the female body to perform the same function as effectively was linked to the hormonal changes of the menopause."
". . .From the age of 50 onwards, people lose up to 0.4% of muscle mass every year.
This can make them less mobile and at a higher risk of a life-threatening fall. At present, half of all elderly people who suffer a serious fall die within two years. "
Posted by Jeremy Jones at 1:29 PM | Comments (13)
March 24, 2008
080325 TUESDAY
TUESDAY MORNING
Oh the fun we have at the Shed
Lose your Breakfast with Luca:
4 Rounds for time of:
10 Turkish Get Up/Lunge, Lunge/ Lie Down(5 each arm 20%BW)
10 DB Power Cleans(20%BW)
400m Run
Post time and comments
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It's official low fat diets are wrongRead the article here
"Low-fat diets didn’t reduce the risk of cardiovascular disease, colorectal cancer or invasive breast cancer, according to three large studies published this week in the Journal of the American Medical Association.
The researchers divided 48,835 women into two groups based on diet-- one group with 19,541 women consumed a low fat diet and the other group with 29,294 women consumed their usual diets -- and followed the women for 8.1 years."
". . . Politically correct dietary theory, for example, postulates that high-fat diets -- particularly diets high in animal and saturated fats – can raise cholesterol levels to unhealthy levels. But in the much-vaunted Framingham Heart Study involving 5,200 men and women who have been extensively studied in over 1,000 published reports since 1948, high cholesterol levels were not associated with increased heart disease risk after age 47.
After age 47, in fact, those whose cholesterol went down had the highest risk of a heart attack. “For each 1 mg/dl drop of cholesterol there was an 11 percent increase in coronary and total mortality,” reported the study's authors."
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The 7 people at Monday's 0600 class was already a blur of motion before sunrise. What were you doing?
Workout:
As many times as possible, complete the following exercises
20 sledge hammer swings (15lb men / 10lb women)
20 dumbbell push presses (35lb men / 15lb women)
100m dumbbell farmer walk (45lb men / 30lb women)
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"God's Workout" - By Virginia Heffernan (a non CrossFiter).
"The superfit walk among us. They saunter or strut, depending on whether they’re showcasing their magnificent agility or their oxlike strength. They ignore the chatter in the health media over treadmill technique and pedometer steps. They scoff even at seemingly rigorous practices like Mysore Ashtanga yoga and marathon training. They are America’s self-styled fitness elite, adherents of a punishing online exercise regime called CrossFit, which orders its followers to cultivate a distinctly martial — not to say paranoid — ideal of “physical preparedness. . .”
And Lisabeth Darsh owner/trainer from CrossFit Watertown has already issued a response:
CrossFit: Preparing for Imagined Moments of Heroism
"Let’s hope that Virginia Heffernan is right and we’re wrong. Let’s hope, like she writes in her New York Times article (God's Workout), that we CrossFitters are preparing for "an imagined moment of heroism that may never come." May all of our efforts at achieving a fighting level of General Physical Preparedness (GPP) just be the result of succumbing to ridiculous hyperbole designed to make us buy into Greg Glassman’s crazy dream of bringing people home alive. Let’s hope (outside of the military, fire, and law enforcement personnel among us) that we civilians and desk jockeys never once have to use physical strength to survive in this world.
That’s a big hope. . ."
Post thoughts to comments.
Posted by Jeremy Jones at 8:09 PM | Comments (13)
March 21, 2008
080322 SATURDAY
Eric and Bryan show two different methods for modifiying the Hand Stand Push Up (HSPU). Eric on the left is using his knees, and Brian on the right is only on his toes. Keeping the hips above the shoulders and the torso as vertical as possible is key.
Workout:
Snatch
3,3,3,3,3,3,3,3,3,3
After warming up with pvc and light loads, start at approximately 60% of your 1 rep max and add weight each round if possible.
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This article is from Lisabeth Darsh from CrossFit Watertown, and it is just so damn good I had to post it here in it's entirety. -jj
Most of us are not Marines or Navy SEALs. Not all of us are cops or firefighters. Most of us don’t live heroic lives or even talk about bravery in any real context. We know little of real need, and less of sacrifice. Instead of facing danger daily, most of us face boredom daily; there is too much of everything in America. We have wants and large appetites. Discipline is relegated to putting half a teaspoon of sugar in our tea, or buying a smaller car to save on gas, or skipping dessert. Like it or not, this is modern-day America. We are not warriors. Yet, within our microcosm of daily abundance, we CrossFit. We willingly subject ourselves to a rigorous, demanding program that brings us to our knees. Why?
Why CrossFit? Why not just go to a globo-gym and use the cupholder on the elliptical and watch the mindless television on the treadmill and push ourselves only as hard as we feel like? Why not take the easy path? Why subject ourselves to an hour of agony each day, alone in our garages, or in a group at an affiliate, driven by some crazed trainer who asks questions like, “Doesn’t that suck?” And when we gasp, “Yes!” she laughs and hoots, “Faster!” Why take the sweat-soaked, muscle-aching, tear-producing, hand-tremoring path of pain and perseverance that goes by the name CrossFit?
Because we must. Because CrossFit hurts. Because it makes us cry. Because it really sucks. Because it is the hardest thing we’ve ever had to do. Because it is the easiest thing we’ve ever had to do. Because we hate it. Because we love it. Because, ultimately, we want to know what courage really is. Because, in all of our time on this planet, we have never once put our lives on the line and learned what it really, really means to be afraid and step forward anyway. Because in the darkest depths of our workouts, in the minute of greatest pain, in that last ten Burpees of the Filthy Fifty, in the last Clean of “Linda”, in that airless, starry moment when we place one foot over the edge of the cliff and walk forward to see if the very clouds themselves will hold us up, in that moment – that moment alone -- we are truly alive.
Matraca Berg sang it best: “Leap. And a net will appear.” That net is us – the person we didn’t know we could be, the warrior within, the conqueror unleashed – that very part of us that forces perseverance, that demands discipline, no matter the consequences. CrossFit brings us to that place inside of ourselves.
In this plush, overfed part of the world that we live in, CrossFit strips us to the bone and lets us see the very marrow of our souls. And what lies there, inside of us, is not always pretty. Sometimes it is a bitter heart, or a quitter’s attitude, or a cheater’s nature. It is raw and revealed and naked. But it is us. It is who we are, who we were, and, most importantly, who we will be if we do not work harder. In that realization of our own inadequacies, however, lies our very salvation. For, within the confines of the Workout of the Day, if we’re lucky, in that moment of dedication and drive, in that frenzy of encouragement, support, and love for our fellow CrossFitters, we also catch a glimpse of our very best selves – and, if we’re observant, we see it in others too. Through our CrossFitting efforts, we see who we could become, with a little more effort, a little more honesty, and a little more courage. Just like a faster 5K time, that better self is within our grasp; if we try hard enough, if we do the work, if we believe. Try. Work. Believe.
This is the true challenge: to use CrossFit to become a better person, not just at CrossFit, but in life. Allow CrossFit to awaken that warrior within and then use this force to make a difference. How do we do this? By not settling for the easy option. By not using the phrase “good enough.” By learning to use -- to live -- words like “serve” and “sacrifice” and “community.” By doing the right thing. Always. Even when it hurts the most. Especially when it hurts the most. By living our lives so that thorough examination of our actions reveals only character, prudence, and honor. By living as a warrior should. Now, more than ever, in this overindulgent society of ours, we need warriors. We cannot continue to expect our warrior class – our Marines, soldiers, sailors, airmen, cops, and firefighters – to bear the entire burden of protecting the very fabric of our society. We all, in small ways, must do what we can in our communities to uphold values like honesty and justice and responsibility. We must be warriors in our hearts, willing to fight for what is right, and to face the enemy, even when the enemy is us. When we CrossFit, maybe in some small way, we take that first step toward mentally joining the warrior class. And then, hopefully, we take another step. Hopefully, we inspire those around us to join us in what could be described as a crusade for a better society, a better nation, and a better world. The future really is in our hands.
Leap. And the net will appear.
Lisabeth Darsh
CrossFit Watertown
Posted by Jeremy Jones at 8:12 PM | Comments (9)
March 13, 2008
080314 FRIDAY
***0600 FRIDAY MORNING CLASS CANCELED THIS WEEK (MARCH 14th)***
Jorgy loves the Concept 2 rowing erg.
Workout:
Deadlift
5,3,3,2,2,2,1,1,1,1
Post loads to comments.
Afterward - practice handstands.
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Article(s):
Are you taking your Fish Oil pills?
At DCF we do feel that natural foods are the best way to go, and any supplementation is ancillary with few exceptions. One of them is Fish Oil, or more specifically Omega-3 Fatty Acids.
Why are our diets so lacking? First of all, if you eat wild tuna, mackerel, sardines and salmon regularly (almost every day) you probably aren't lacking. These fish are full of 'fish oil' (hence the name). But if you also eat wild game meat (Buffalo, Elk, Deer, etc) you are probably in the clear as well. Grass fed beef also is a winner when it comes to Omega-3s. These meats are are not fed with grain or corn, therefore their meat is has about the same amount of Omega-3s as the fish!
You read that correctly. Grass fed beef and wild game meat is full of the best type of fat, and is probably as healthy as eating fish. So if you aren't a big fish fan, start ordering buffalo instead, and get to Trader Joe's for some pretty decent grass fed beef. Coincidentally, our hunter-gatherer (see genetic) ancestors only had access to wild fish and game, therefore their diets were chock full of these good fats.
All that being said, fish and grass fed beef are hard to get every day. And if you don't cook and eat grass fed beef right away it can take on that "gamey" flavor everyone hates. That is where Fish Oil Pills come in. Go out, buy some fish oil pills and take a few with every meal. Reap the rewards without dealing with "fishiness" or "gameyness".
Today's articles focus on Omega-3s and brain function, but the benefits don't stop there. Look through the archives for a ton of more articles on Fish Oil and Omega-3s.
Typical low Omega 3 diet of Americans place kids brains at risk
Fish Oils could protect the brain from decline
Omega 3's protect against Parkinsons, study says
Eating Fish, Omega-3s, fruit and veggies lowers risk of memory problems
Posted by Jeremy Jones at 7:52 PM | Comments (5)
March 8, 2008
080308 SATURDAY
Now we have our Sarah and our rope back. It actually took less time for Sarah from conception to birth to have her baby than for the rope to get put up!!!
Saturday Noon SEALs
3 Rounds of
Run 400 meters
21 Kettlebell Swings
12 Pull ups
Run 1 Mile
2 Rounds
Run 400 Meters
21 Kettlebell Swings
12 Pull ups
Run 1 Mile
1 Round
Run 400 Meters
21 Kettlebell Swings
12 Pull ups
So in all Run 5600 Meters, do 126 Kettlebell Swings, and 72 Pull ups.
or
21-15-9
Thrusters 95#
Pull ups
Run 1 Mile
15-9
Thrusters 95#
Pull ups
Run 1 Mile
9
Thrusters 95#
Pull ups
Post Times and Weights To comments
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Link- To Robb Wolf's site Information About The Zone Diet
Statement/Rant: Some of us at DCF are now starting up on "The Zone Diet, " (myself not included) my question is how well does this system work? and why does it work? What are the diets out there that people are trying? I am just curious because I do not follow any certain plan and would like to know the benifits of serious dieting.
Video- Montage of Olympic Rings
Posted by at 8:00 PM | Comments (13)
March 3, 2008
030408 TUESDAY
THE GOODS, THE BADS AND THE UGLY
Nutrition is just as important for your performance as your training so eat things from the left side of the picture, avoid foods from the right and work out with the guy in the middle and all of the other trainers from The Shed.
Loose your Breakfast with Luca:
4 Rounds For Time of:
10 Turkish Get-up/Lunge/Lunge/Lie Down
10 DB Power Cleans
400M Run
Post time and comments
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Alittle more about nutrition:
Food to avoid
These foods are best avoided as they have little - if any - nutritional benefit.
* Bread (inc. bagels, croissants, crackers, etc.)
* Cake, muffins, scones etc.
* Refined sugar and associated products (inc. sweets, chocolate, etc.)
* Table salt
* Fruit juices, smoothies, juice bar drinks
* Soft drink
* Breakfast cereals (eliminate processed brands and those high in sugar and salt)
Food to reduce
These foods may be eaten in moderation, and replace them with other, better options when possible.
* Processed meats (inc. salami, bacon, sausages, hotdogs, etc.)
* Potatoes, sweet potatoes, yams and potato products
* Pasta
* Rice
* Processed foods
* Coffee
* Tea
* Alcohol (especially spirits and beer)
* Dried fruits
Food to include
These foods should form the basis of you diet, they are packed with nutrients and your body is designed to digest them.
* Lean meats (trimmed of visible fat, preferably grilled not fried)
* Fish
* Seafood
* Eggs (remove the yolks)
* Soft cheese
* Fruit
* Vegetables
* Nuts ( no salted nuts)
* Seeds
* Water
Posted by at 8:30 PM | Comments (23)
March 1, 2008
080302 SUNDAY "FIGHT GONE BAD"
"FIGHT GONE BAD"
3 Rounds
1 Minute Each
Wall Ball
Push Press
Sumo-Deadlift Highpull
Box Jumps
Row For Calories
Rest
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Rant: So now we are getting somewhere with the crossfit games. They are on July 5th and 6th so whoever wants to join in on the training and the competition say it now that you want to. Lets make this a big deal, we can surely do some great things and promote our DCF way of life to all those other gyms. We are also going to start a fund for those who would like to make it and compete but may not be economically inclined to doing so. So if you are one of those people do not be afraid to join in on the fun. Lets do it up and get ready for July.
Posted by at 11:30 PM | Comments (5)
February 29, 2008
080301 SATURDAY
Mo and Jimmy crank out Fran.
Workout:
5 rounds for time of:
* 7 pull-ups
* 7 thrusters (75#)
* 7 burpees
(This one comes from the "Ass Whooping Chronicles" posted on the CF mainpage)
Post time to comments.
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Article:
How the media disses low-carb diets from Dr. Eades
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Woman's Weightlifting Athens Olympics:
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(a great article from Lisabeth Darsh at CrossFit Watertown)
"Why Not Roar?"
"I’m a woman and I’m confused: I love CrossFit even though, according to the dominant theories on women and competition, I should not. CrossFit, with its quasi-military culture, posting of standings, and inherent performance-oriented hierarchy should make me want to run screaming in the other direction toward some scrapbooking club or, at least, a nail salon. (Lucky for me, I don’t like either place. In fact, I’d rather have my nails pulled out than endure another vacuous conversation centering on hair or nails or whether somebody’s butt looks big in a pair of jeans.) CrossFit is a competitive beast. We grunt, lift heavy weights, talk about “snatches” and, when someone fails to meet our standards, we call them the pejorative term for a kitty. I’m not certain this is what our grandmothers would call “normal” behavior for women. . ." (Click the link above for the full article.)
Posted by Jeremy Jones at 7:47 PM | Comments (6)
February 28, 2008
080229 FRIDAY
Chris after a WOD trying not to pass out.
CFHQ WOD for Thursday
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
or
G.I. Jane
100 Burpee Pull-Ups for time
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Question...
Recently there has been talk about the Crossfit games. Many have voiced to me that if given the chance I should take the opportunity to compete. I am not convinced that i am quite ready to compete with the crossfit greats: OPT, AFT, Josh Everett, Freddy C., Greg Amundson, Brenden, or any of the other crossfit elite that appear on the main site's videos. What are your opinions? Is anyone else planning on going? Are there any DCF trainers/regulars who are planning on competing?
video- Kids From Crossfit Brand X In The Crossfit Games
Posted by at 4:30 PM | Comments (15)
February 12, 2008
080213 WEDNESDAY "Nate"
Unfortunately, CrossFit has another Hero workout.
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Click "Continue Reading" Below for more information about Nate's background.
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Article:
Brian one of our coaches now starting his own branch a ways south of Mt Diablo has been helping with the wrestling team of McNair High School. Now McNair Has it's first league championship.
Congrats McNair, and Congrats Brian!
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From: CAROL SHEA PORTER: HONORING THE LIFE OF CHIEF PETTY OFFICER NATHAN H. HARDY 02/07/08
The SPEAKER pro tempore. Under a previous order of the House, the gentlewoman from New Hampshire (Ms. Shea-Porter) is recognized for 5 minutes.
Ms. SHEA-PORTER. Mr. Speaker, I rise today to honor the life and sacrifice of a patriot, Chief Petty Officer Nathan H. Hardy of Durham, New Hampshire, who was killed in action on Monday, February 4, while serving with the Navy SEALs in Iraq. Nate died doing what he loved. He loved our great country, and his life serves as an example to my State of New Hampshire and to our country.
We also honor the bravery and sacrifice of Chief Petty Officer Michael E. Koch of State College, Pennsylvania, who was killed alongside Nate in Iraq on Monday. They were brothers in arms and will not be forgotten.
After graduating from Oyster River High School in Durham, New Hampshire, Nate enlisted in the Navy on November 4, 1997, with the ambition to become a Navy SEAL. He graduated from boot camp at Recruit Training Command in Great Lakes, Illinois, in January 1998 and in the same month entered Basic Underwater Demolition SEAL training in Coronado, California, Class 221.
Nate was a stellar SEAL, and he lived the life of a SEAL each day. His military awards and decorations include the Bronze Star, two Navy and Marine Corps Achievement Medals, three Good Conduct Medals, two National Defense Medals, Armed Forces Expeditionary Medal, Afghanistan Campaign Medal, Iraq Campaign Medal, Kosovo Campaign Medal, Global War on Terrorism Expeditionary Medal, Global War on Terrorism Service Medal, three Sea Service Deployment Awards, NATO Medal, the Expert Rifle Medal, and the Sharpshooter Pistol Medal.
Beyond being a remarkable SEAL, Nate was a loving husband, a happy new father, a dedicated son, a loyal friend, and a role model to many in New Hampshire and across the country. Nate embodied the ethic of Cincinnatus who, when called upon to serve and defend Rome, gave all of his effort and determination; but when conflict ended, he returned home to enjoy his family and friends. He did not glorify himself as a hero, because true heroes do no such thing. He was as humble as he was brave.
Like Nate, I graduated from Oyster River High School in Durham. Ours is a close-knit community and Nate and his family have played an integral role in its unique camaraderie. I've spoken to many of his friends, and it's clear they will always miss him, but each will carry a piece of him forever. Because he had a passion for so many varied interests, including sports, art, books and music, Nate touched people in different ways. Each one of his circles of friends has a unique perspective on Nate that they call their own because of his eclectic interests. All of them, though, will always feel his love, celebrate his life, and remember his great passion for living.
In addition to his friends, Nate leaves behind his brother, Ben; his mother, Donna, an administrative assistant at the University of New Hampshire; his father, Steve, a professor at UNH; his wife, Mindi; and 7-month-old son, Parker. The community was called upon to support the Hardy family when their eldest son, Josh, died after waging a long battle against cancer in 1993. The Hardys showed courage at that time, and Durham rallied to their support. The community is ready to support them again at this time, united by the memories of this remarkable young man.
Mindi and Parker are especially in our hearts at this time and will always be, even after the immediate pain recedes.
Down the street from this hallowed floor is the Department of Veterans Affairs. On its side stand President Lincoln's words: ``To care for him who shall have borne the battle, and for his widow and his orphan.''
Our patriot, Nate, bore the battle and the people who cared so deeply about Nate will now care for Mindi and Parker. Friends and family will share stories with his wife and son, stories that they will carry in their hearts forever. Parker will know not only that his father was brave, but that his father was a good man, a man of character and conviction.
Nate Hardy enriched our New Hampshire and our country. We were blessed to have him, even for such a short while. May he rest in peace, and may his family find comfort in knowing that he was loved and respected by all.
Posted by Jeremy Jones at 8:21 PM | Comments (3)
February 5, 2008
080206 WEDNESDAY
Post WOD cool down. . . Jimmy puts the tire away upstairs.
Workout:
"The Bear" makes a return.
The Bear Complex: Choose a bar weight that you can complete at least one full repetition. The complex is a power clean, front squat, push press, lower the bar behind the head, back squat, push press, lower the bar back to the ground = 1 rep.
As many repetitions as possible in 3 minutes with 3 minutes rest in between rounds. 5 rounds total.
Post the weight used and the number of reps for each round to comments.
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Video: Do you still have excuses?
Dustin Carter is the man.
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Article:
Mississippi Lawmaker wants to ban restaurants from serving fat people
Posted by Jeremy Jones at 8:47 PM | Comments (6)
January 29, 2008
080130 WEDNESDAY
Myself at CrossFit Newport Beach attending the first CrossFit Running and Endurance Seminar, with Jeff Alexander in the background teaching some basics of Trigger Point Therapy.
Promo video for CrossFit Newport Beach:
Great facility, awesome staff.
Workout:
Run six 400m timing each run individually. Rest 1.5 minutes between intervals. Try and maintain the most consistant times.
Post times to comments.
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This article from Mike E.was posted on Sunday, but I wanted to highlight it a little more thoroughly. - Nutrition and Physical Performance from four gold medalists.
Below I pulled out just some of the gems that we also promote. It is remarkable what you can find with literally more than 100 years of gold medal athletic training information.
Excerpts from Billy Mills (1964 Olympic games gold medalist in the 10k - 28:24.4 - the first American to win a gold in the 10k, and a feat that nobody in the western hemisphere has repeated)
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"Know your desires, know yourself, and succeed."
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I incorporated seven components into my training: 1) endurance activities, 2) speed endurance work, 3) sheer speed training, 4) strength training, 5) recovery and rest, 6) focus, and 7) visualization.
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. . .On the basis of my test results, this doctor suggested that I follow a diet higher in protein than my regular dietary pattern. I followed his advice and started taking 75–100 grams of powdered protein supplement daily. At that time I weighed approximately 150 pounds. I believed at the time that I could not get enough protein from my regular diet and that I had to supplement it with powdered protein.
At the time I was taking this high protein supplement, also followed a very simple, traditional, Lakota (Sioux) four- day dietary cycle. Elders on the reservation had told me: ‘‘Billy, why
don’t you do this; this is what we did in the old days. We would eat something from the air, the next day something from the water, the next day something on the ground, and the fourth day something from inside the ground.’’ The Lakota Elders also suggested that I include a color plan with my food pattern that represented earth colors: brown, green, red and yellow foods, they said, would provide me with the best diet. Their advice, of course, meant that I consumed a wide variety of of fruits, vegetables, beans, nuts and seeds.
After following this dietary plan, I observed that my physical and mental toughness increased. My ability to focus on athletic goals—the Olympics—became unbelievable, and my spiritual strength and spiritual empowerment increased many times over and provided me with mental toughness.
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Excerpts from Bruce Baumgartner (possibly the greatest wrestler in American history with 13 metals in Olympic and world competition)
My belief is primarily in my training. Currently, I train using a three-day cycle. I will have three hard days, when I practice twice a day. On each of these three days I will include in my training weight lifting and cardiovascular activities, which for me means bicycling or Air Dyne, rowing, running and stepping machines. In the aftenoon I do several types of combative wrestling for 30 - 40 minutes.
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Although I take dietary supplements, I believe that it is best to obtain nutrients from the foods that I eat.
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If you talk to most competitive athletes, you discover what is best for your body and what works for you. There is no specific key that fits each athlete in the country, no one specific regimen or specific diet that would work for all.
__________________________________
Excerpts from Nicole Haislett (won 3 Olympic golds in 1992 as well as winning golds at the World Swimming Championships, the Goodwill Games, and is a NCAA record holder).
Swimming is a sport in which one cannot rely on distance (i.e., actual number of laps completed in the pool) to loose weight. Most people in the general public beIlieve that swimmers do not have any problem with weight or nutrition, because swimmers train hard. It is true that competitive swimmers will train for up to six hours per day, at least four hours ‘‘churning’’ water during the hardest part of the season. People would expect, therefore, that swimmers burn lots of calories, but there is an interesting issue: elite, competitive swimmers become so very efficient at swimming that their bodies do not respond easily to weight reduction.
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So I really had no actual recovery in swimming except for Sunday. As a result my teammates and I were always ‘‘broken-down,’’ always experiencing muscle fatigue, soreness and tightness in the legs, and other complaints.
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Since that time I have not had a soft drink since.
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Then I participated in the Olympic trials in 1992, and I remember that members of the women’s team at Stanford University followed a program developed by a doctor Sears, and they were eating Biosyn Bars and following his dietary plan. The Stanford team did very well that year, and five women made the Olympic team and broke several records at the trials. Their performance opened my eyes and I thought that I should at least become involved in their approach.
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Excerpts from Alfred Oerter (He is the only athlete -EVER- to win four gold medals at four successive Olympiads. And would have won a fifth consecutive if the U.S. hadn't boycotted the 1980 Moscow games).
You take a great risk in inviting somebody that was born in New York City, who lived on the lower East Side, to talk about nutrition. I believe in nutrition and I truly treat my body as a temple.
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I started all this a very long time ago. I was very fortunate to have an eccentric uncle. This man, by most standards, was truly eccentric. When I was 15 years of age he introduced me to things such as brewer’s yeast, desiccated liver and rose hips.
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Throughout my life I have not believed very many people.
If I believed one of my coaches in 1956 when I made my first Olympic team, I probably would not have even medaled at Melbourne. I received a letter from this coach that said . . . look . . . I don’t want you discus throwers, you big, heavy guys, going anywhere near a weight room. I don’t want you lifting weights.
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This presented a problem because I started lifting weights when I was eight years old in New York City. The weights were interesting and exciting. All the old-line immigrant families brought weights over with them, from the Old Country, things of strength, things to lift, things to play with. My buddies and I would go down into the basements of the old tenements in New York, and we would start playing with all that stuff. Our sport was lifting, and it was a strength thing. Lifting was not a complement to another sport. You lifted and you enjoyed it just for what it was.
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What I am really saying is this: there is a certain common sense that must be obeyed. In athletic competition you cannot look at all of the teaching and all of the learning only—it comes down to the athlete.I have thrown the discus 470,000 times in my life, give or take a few thousand. Not one throw has ever been perfect, and probably 400,000 of those throws were in a meditative state. I would begin a training session and would throw and throw. After an hour, perhaps an hour and a half, there is fatigue and pain. It enters your mind and you wake up in this intense focus environment, only to realize that there may be ten or fifteen people gathered about the area where you have been throwing, and you never realized that they had approached and were watching.
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Competition in the Olympic Games and in all athletics is an intensely personal activity. Trainers and physicians, nutritionists and physiologists have to teach their athletes to become self-sufficient.
___________________________________
Posted by Jeremy Jones at 8:10 PM | Comments (6)
January 11, 2008
080112 SATURDAY "Baselines"
Darren, Bryan and Mo do some double unders at sunrise.
Workout:
"DCF Newbie" for time -
400m run
10 pull ups
20 push ups
30 sit ups
40 squats
The DCF Newbie workout is administered to all new potential clients as an evaluation of their current fitness level, as well as a baseline for people to track progress.
Then strength work:
3,3,3,3,3
Strict Press
Back Squat
Use enough weight so that you approach failure each set.
Post DCF Newbie times and weights used to comments.
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Article:
Exercise Judgment: the psychology of fitness
VERY interesting article. I wonder what all the psychologists would say about the "Kool-Aid Drinkers" at CrossFit. . . -jj
Post thoughts to comments.
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Homework: "Baselines"
A "baseline" is a point of reference usually denoting a beginning or starting point.
By now everyone should have their 2008 goals planned and written down. And if they aren't in the comments section of this post, you are slacking (don't even ask me about what a lazy puke you are if you haven't even picked your goals at all yet).
Now everyone's homework is to make an attempt for each goal and note exactly where they currently stand on making that goal and establish a "baseline". If it is consecutive muscle ups, and you have zero - that's easy. If you are trying for a CrossFit Total, it is time to do it (if you have already tried in the last month, you can use this as your baseline score).
Post your baselines on the 071229 Friday Benchmarks Post
In order to get where you want to go, you have to know where you are.
-jj
Posted by Jeremy Jones at 8:08 PM | Comments (1)
January 4, 2008
080104 FRIDAY
Brian steams things up at 0600.
"Micro" Workout - 2 rounds for time:
500m row
5 right, 5 left kettlebell power cleans and strict press (1.5pood - or 55lb dumbell)
Then set your goals for 2008. Some of the most popular accomplishments chosen at The Shed are:
Strength:
CrossFit Total (CFT) of 1000+ lbs
15 overhead squats with bodyweight
Gymnasics:
3 consecutive muscle ups
40 or 50 (or more) consecutive pull ups
L sit times of 1min+
Metacon:
Sub 3 minute Fran
Fight Gone Bad scores of well over 300
Murph as Rx'ed in sub 45 minute times
After the "micro wod" dedicate some time to working on one (or more)of your goals.
The clock is ticking.
Post Micro WOD time and goal practiced to comments.
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Video: CrossFit intensity. Coach Glassman discusses intensity with clips from a certification seminar at CrossFit One World (if you look closely you can see DCF trainer Brian getting some during FGB).
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Article:
Naps more effective than caffeine in young people
Post thoughts to comments.
Posted by Jeremy Jones at 10:42 AM | Comments (5)
January 1, 2008
080101 TUESDAY
*** NEW DCF 2008 CALENDAR!! PLEASE NOTICE CHANGES ***
The first wod of 2008.
DCF WOD
Tabata CrossFit Total
Squats
Deadlifts (Men 45# Dumbells / Ladies 35#)
Press (Men 35 or 25# Dumbells / Ladies 25# or 15)
Sit Ups
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. Rest one minute between exercises. The score is the least number of reps for any of the eight intervals.
CrossFit WOD: Rest Day
See scores from today's crew in comments.
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You can help win this battle: be a good role model.
Article: Most states are getting fatter.
Squat Queen: Nikala 17
Sit Up Queen: Joy 15 (Newbie!)
Posted by Craig at 5:34 PM | Comments (1)
December 31, 2007
071231 Monday
One of my personal goals for 2008 is 15 overhead squats with my bodyweight (approx 210lbs). Here is a video of Nicole Carrol (CF Champion Chicka) pulling it off.
Workout:
Read Post 071228 FRIDAY "Benchmarks" and write down your goals.
Stop procrastinating.
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The "BBC Three" is putting on two television shows trying to answer one question: Can Fat People Hunt?
It says that the teens will be with the bushmen for one month. It doesn't say for the adults. One month isn't very long, but it will be interesting to find out the results nonetheless. -jj
Posted by Jeremy Jones at 2:24 PM | Comments (4)
December 30, 2007
071230 SUNDAY
Holiday Class Schedule:
New Year's Eve: 12:00 PM
New Year's Day: 1:00 PM
Regular Schedule on Wed, Jan 2.
Posted by Craig at 4:29 PM | Comments (1)
December 28, 2007
071228 FRIDAY "Benchmarks"
++ SPECIAL WOD TONIGHT: "In-N-Out Helen" 1800hrs. ++
("In-N-Out Helen" stems from our colleagues at CrossFit Los Altos doing "In-N-Out Fran"):
Email "info (at) diablocrossfit" if you want to participate (so we know how many burgers to get).
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0600 Workout:
"Diane"
21 - 15 - 9 for time:
Deadlift 225 lbs
Handstand push ups
Alternate workout:
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
"S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage."
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An example of an original benchmark.
The year is coming to a close. Did you finish your goals? Did you stick to your 'resolutions' for 2007?
You can read my thoughts on 'resolutions' from my post last year:
070103 Wednesday - New Year, More changes
In brief. . . now is not the time to make plans like "I want to eat healthier this year." or "I am going to loose a few pounds." These are undefinable, impossible to track, and easy to fudge.
Now is the time to say things like "I am going to eat less than 10g of refined carbs a day from now on." and "I will lose 10 lbs of 'Fat' without loosing muscle mass." In contrast, these are clear, easy to track, and black and white. Either you accomplished them or you didn't. Either you made clear progress, or you didn't.
Physical progression is not tracked by time, it is evaluated based upon accomplishments and performance.
Just because you have been "CrossFitting" for a year doesn't mean you are a better athlete than when you started. Improvements in performance of desired tasks means that you are a better athlete.
December's "Girls and Heroes" marathon has been part of this process. By attempting these benchmark workouts, even for your first time, you have now set a point to track progress. A point to improve or a reference to loose ground.
Now we are going to go a step further. For 2008 we are asking all DCFers to come up with at least 3 goals for 2008.
One strength based (examples include, a double bodyweight deadlift, CrossFit Total of 1000, etc)
One gymnastics based (examples include, an L-sit duration, a number of consecutive pull ups, etc)
One metabolic conditioning based (examples include a sub 9 min "Helen", or "Murph" as Rx'ed, etc)
You are not limited to 3 choices. Many of us at The Shed have more than three goals to accomplish before big stopwatch signals "TIME!" for the end of the year. Think of 2008 as one big "Workout of the Year" (WOY) and you have only 365 days to finish your benchmarks.
Choose wisely, and don't be afraid to choose something big. If you "Aim for the moon. If you miss, you may hit a star. "
The final part of setting benchmarks with us is that you have to announce them publicly. So you have to post them here, or write them on the white board at The Shed. We are all in this together, and we will rely on each other for help and encouragement (as well as some reminding).
So post your goals for 2008 "WOY" in the comments section, and prepare to celebrate your victory as each one is smashed.
Posted by Jeremy Jones at 9:34 AM
December 18, 2007
071218 WEDNESDAY "Badger"
This morning Aaron read an excerpt from "Lone Survivor" Marcus Luttrel's book about Operation Redwing and the story how Lt. Michael Murphy ("Murph") was killed in Afganistan.
It is important to remember that the Hero workouts are not just devastating workouts. They are homages to great warriors who lost their lives fighting for their country. It is with deep regret that Diablo CrossFit presents a new Hero to honor:
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.
Go here for more information about CPO Mark Carter, and click "Continue Reading" below for some comments about Mark Carter from the CrossFit comments page.
"It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived." General Patton (thanks to Brian McGlynn for the quote)
Now get out there and kick some ass for Mark "Badger" Carter.
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Health Article:
Fitness Level, not body fat, may be stronger predictor of longevity
SEAL chief killed in Iraq, Navy says
Staff writer
Posted : Friday Dec 14, 2007 12:03:13 EST
A Virginia-based SEAL who received two Bronze Stars with “V” devices was killed Tuesday in Iraq, according to a Navy release.
Chief Special Warfare Operator Mark Thomas Carter, 27, of Fallbrook, Calif., was killed in enemy action somewhere in Iraq. Carter was with Tactical Development and Evaluation Squadron 2, based in Virginia Beach, Va.
Carter joined the Navy in 1998, according to Navy records, and graduated from Basic Underwater Demolition/SEAL school the next year. He was assigned to SEAL Team 3, based at Naval Base Coronado, Calif., then SEAL Team 7.
In April 2004, Carter was assigned to Naval Special Warfare Development Group at Dam Neck, Va., according to information provided by Navy Personnel Command. That group, formerly known as SEAL Team 6, is an ultra-secretive unit that reports to Joint Special Operations Command, which includes Delta Force.
He received his current assignment in July 2006. Carter was selected for chief earlier this year.
“I am honored to serve with and lead men and women like Chief Mark Carter. He was an outstanding SEAL, teammate, and great American,” Carter’s commanding officer, who was not named, said in a statement. “On behalf of my command, I extend my condolences and heartfelt sympathy to his family and friends. His ultimate sacrifice, the most noble act for any American warrior, is our tragic loss, and I urge those who knew him to honor his life, in the best way we know how.”
In addition to his Bronze Star, Carter received a Joint Service Commendation Medal with “V” device, two Navy and Marine Corps Commendation Medals, two Combat Action Ribbons, and an Afghanistan Campaign Medal, among other decorations.
“Losing any of the warriors serving in Naval Special Warfare is a significant loss, but losing a chief petty officer makes that loss even tougher,” said Lt. David Luckett, Naval Special Warfare Group 2 spokesman. “Like so many of his brothers in the SEAL community, Chief Carter lived the SEAL Code, and his actions on and off the battlefield embodied everything noble about serving in the Navy and in Naval Special Warfare.”
Carter is survived by his father, mother, three brothers and four sisters.
From the CrossFit Comments Page:
"badger was one of the most humble, kindest respectable down to earth team guys i've ever met and worked with. he was one of the first people to expose and introduce me to crossfit. i can vividly remember waking up and starting my day off and hearing the rev of the c2 or the slamming of home-made balls or the dragging and pulling of weighted tires...then to see badger sweating his ass off with his earphones plugged in and zoned out. that was over a year ago and seems like yesterday that i just saw him. godspeed bro and thanks for everything. it was an honor and my pleasure to have worked for you and with you...rip and my prayers are with your family and everyone else in tacdevron 2.
sk1 russell"
"While I join everyone else in wishing Godspeed to CPO Carter, I also wanted to point out (assuming the caption is correct) that the man made E-7 by the age of 27...
That should say quite a bit about the man.
AH"
"It's hard reading through all these comments, my eyes keep welling up. #16 AH said it, not only did Carter put on Chief by 27, he did it in 9 years, and all that time in the teams. He was assigned to DEV GRU and had two bronze stars with Valor devices. This SEAL was amazing. I always find it ironic that the best among us are the ones who volunteer to put themselves between our safety and those who would destroy it. Thank you, all of you who are out there keeping us safe. God bless you Chief, I hope He is welcoming you with open arms.
HooYah Chief Carter!
adamulm"
Posted by Craig at 9:57 AM | Comments (9)
December 17, 2007
071217 MONDAY
Jimmy demonstrates amazing patience and strength as he is the only one at The Shed able to do a Turkish Get Up with the Slosh Pipe.
As many of you now know, December is "Girls Gone Wild" month at The Shed. Many of us are trying to do as many of the 'girl' workouts, hero workouts, or other CrossFit 'classics' as possible before the end of the month.
Today the 0600 class we did the "Filthy Fifty" (see the Sunday workout for the full description).
On the menu for later is
"Elizabeth"
21 - 15 - 9 reps for time:
135lb clean
ring dips
Post time to comments.
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Gary Taubes Lecturing at UC Berkeley
Gary Taubes is the author of "Good Calories, Bad Calories" and is a major player when it comes to presenting research regarding low carb diets.
You can read his pivotal NYT article here.
And you can check out what I think is the "End all, Be all" proof to quell the low carb nay-sayers at the Berkeley University lecture page here. Just send this link to them. You can watch it streaming or save it. . . just so you know - its 1 hour and 48 minutes long and 181 MB.
And thanks to Robb Wolf for the tip! (he is so my hero -jj)
Posted by Jeremy Jones at 9:32 AM | Comments (7)
December 3, 2007
071203 MONDAY
Our apologies to the morning classes today. Class was canceled today due to a police investigation occurring right outside the gym. From the Contra Costa Times:
Walnut Creek Police Find Man Riddled with Bullets (full article posted in the "continue reading" link below).
I am pretty sure that this had nothing to do with us. We haven't had any workouts using bullets or firearms in what. . . 5 or 6 weeks? -jj
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Workout:
"Gymless"
As many times as you can in 20 minutes:
10 push ups
15 squats
20 sit ups
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Article:
Staph (MRSA) is more deadly than AIDS, get the facts here
(and this is why we don't allow shoes on the grappling mats. -jj)
Walnut Creek police find bullet-riddled
By Robert Salonga
STAFF WRITER
Article Launched: 12/03/2007 07:06:53 AM PST
WALNUT CREEK - The discovery of a man slumped over the steering wheel of his car riddled with bullets early this morning is being investigated as the city's second homicide of the year, police said.
Around 5 a.m., Walnut Creek police got a 911 call reporting the sighting at Crokaerts Street, a commercial street that juts out of Central Road about a block north of the intersection of Ygnacio Valley Road and North Broadway, said Sgt. Shelly James.
The man found inside a black Acura was described by police as a white man in his 30s with multiple gunshot wounds. James said it was not immediately clear how long the man had been at the location or when he was shot.
The area surrounding the car has been closed off by police, and James said she expects the area will processed as a crime scene for several hours. The suspected homicide would be the city's second of the year and also its second in as many months.
On Oct. 2, police found Evelia Ayala, 25, of Walnut Creek and Aurelio Ruiz-Navarro, 25, of Concord, dead at an apartment in the 1500 block of Third Avenue, the victims of what police called an apparent murder-suicide. In that case, police believe Ruiz-Navarro shot ex-girlfriend Ayala and then shot himself following their breakup.
Prior to that, a homicide had not been recorded in Walnut Creek since 2005.
Police ask that anyone with information on this incident contact Detective Bruce Jower at 925-943-5844.
Reach Robert Salonga at 925-943-8013 or
Posted by Jeremy Jones at 8:52 AM | Comments (13)
November 16, 2007
071116 FRIDAY "Fran on Friday"
Brian prods Matt about his Deadlift form (as Matt sports some sexy, and high tech, shin protectors).
Workout:
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
-Also, don't forget to compare your times against everyone else's in the world at "Logs It All" or at the CrossFit Mothership-
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Article:
Low-Carb diet may stunt prostate tumor growth
This reminds me of a recent article on Robb Wolf's blog regarding Low Carb and the reduction of tumors. His great question is why the HELL are we so afraid to start clinical human trials, especially in the case of terminal patients? Low Carb or "Ketosis" diets are have been proven to not be 'unhealthy' if done correctly. -jj
Discuss in comments.
Posted by Jeremy Jones at 9:48 AM | Comments (3)
November 13, 2007
071113 TUESDAY MORNING
0800 WOD w/Luca
Rick the Fireman and Ryan started out with some burpeepalooza:
with a continuous clock you do 1 burpee the first min., 2 the second, 3 the third .....to 10 minutes. Next, Med-Ball Clean technique and then moved on on our WOD:
30 reps each of:
K-Bell S.D.H.P 50lb
Row(Cal)
Med-Ball Clean&Jerk
Push-Press 25lb
BoxJump
Burpees
Post time to comments.
Finish with planks for abs. Good work both of you gentlemen. See you on Thursday.
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Article:
This picture is of two identical twins at 23 years of age. Ewald trained in the field events, and Otto trained for long distance running. (got this from Art De Vany's Blog, where he talks about gene expression through exercise).
Which physique would your rather have?
Also from De Vany's Site: Marathon runner who invented the "Powerbar" and made millions died of a heart attack at age 51. Link
Post thoughts to comments.
Posted by at 9:25 AM | Comments (3)
October 8, 2007
071008 MONDAY
Workout:
3 rounds for time.
100m walk lunge w\ 20lb med ball
100m med ball toss
20 Kb swings
20 knees to elbows
Post time to comments.
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Article: (A big thanks to Mike for the article today).
Examples of 1946 Army Physical Fitness Test movement Standards.
WWII set modern fitness standards
Personally, I would argue that 'standards' have dropped as far as 'modern fitness' goes. -jj
For more information on the old fitness standards and methods, go here: http://www.ihpra.org/military.htm.
And from that site, here are the fitness tests from the WWII era: 1946 Army Physical Fitness Test
You better believe that we will be having a WOD with these movements in the near future. -jj
As a side note, The CrossFit Journal issue 30 from February 2005 highlighted the Navy's Gymnastics and Tumbling book from 1944.
Not only is this journal FREE. . . Yes FREE for download by clicking here. It is actually a gateway to download the scanned version of the Gymnastics and Tumbling manual (all 463 pages of it). Luckily it is broken down into sections, or you can download the entire manual at once. . . it happens to be 254 MB.
With great stuff like this coming out every month. . . why don't you have a subscription yet!?
Posted by Jeremy Jones at 9:02 AM
October 4, 2007
071004 THURSDAY MORNING
WOD w/Luca
This morning we did a nice combinations of movements, for a good work-out:
10-9-8-7-6-5-4-3-2-1 of
95lb Thrusters
K-B Swings
Box Jumps
All done for time
Cause and effect.
We had Archie, Ariel and Josh, which was working with the gravy.
Nice work everyone and see you in a couple of weeks.
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Article (s):
Pregnant Women should eat more fish
With this article:
Study shows Fish Oil supplements improve brain development of children.
Gives more reasons to eat more fish.
Without failure, the more studies that involve fish oil, the more good results we find out about. If you aren't eating fish every day, you should be TAKING YOUR FISH OIL. I recommend Kirkland Brand from Costco (the "Enteric" kind). They are cheap and doesn't give me the 'fish burps' if I take more than a few.
Personally I take 15 capsules a day because I eat a lot of other fats and it is good to balance the 'bad fats' with the 'good fats' (each Kirkland brand cap has 440mg Omega-3 fatty acids - 200 DHA and 240 EPA). But if you just take a few a day you will notice the results. -jj
Posted by at 9:54 AM | Comments (4)
September 7, 2007
070907 FRIDAY "Filthy Fifty" aka "The Chuck Norris"
Craig finishes his last few Double Unders as Burton, Jon (with the thumbs up), Jimmy and Kelly give him encouragement.
Workout: "Filthy Fifty" or "The Chuck Norris" (also today's WOD from the CrossFit Mothership)
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
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Article:
Here at Diablo CrossFit, we promote all health and fitness, and that includes your food mashers (teeth). Don't ask me about what supplements to take, argue with me about flax seed oil vs fish oil, or ask how linear periodization works for building muscle in men, if you don't brush and floss your teeth regularly (that also includes going to your dentist). Start with the basics, sleep, drink water, take care of your teeth, then we'll talk. -jj
Tooth Loss Linked to Higher Heart Disease Risk
Posted by Jeremy Jones at 10:37 AM | Comments (2)
August 31, 2007
070831 FRIDAY "Gravy"
Workout: "Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
1. Wall-ball - 20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75 pounds (Reps)
3. Box Jump - 20" box (Reps)
4. Push-press 75 pounds (Reps)
5. Row � calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point
Post score to comments.
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Luca found this on the CrossFit New York City Website:
Which I found quite interesting. On another note, I recently read this article:
Italian Town To Pay Residents To Shed Flab
"Men living in the northwestern Italian town of Varallo will receive 50 euros ($70) for losing 4 kg 9 pounds) in a month, Mayor Gianluca Buonanno said. Women will get the same amount for shedding 3 kg (7 pounds).
If they can keep the weight off for 5 months, they will get another 200 euros ($280), he told Reuters."
The article also says that:
"Around 35 percent of Italians are overweight or obese, according to European Union figures, with waistlines expanding as the country's healthy Mediterranean diet has given way to processed foods rich in fat, sugar and salt"
Even if the two sources don't exactly agree (probably due to different definitions of "overweight or obese"), I am fairly confident that the chart accurately places each country relative to each other. With that in mind, it is remarkable that the Italians (4th from the skinniest on the chart) are taking what most Americans would consider 'drastic' measures to fight obesity.
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Bonus Rant: "Gravy" (click 'continue reading' below for more)
No, I am not talking about the brown stuff you put on potatoes and pot roast. I am talking about a different type of gravy; it is still something that you add at your discretion to ‘spice things up’ . . . This gravy is something you put on top of a workout to make it harder.
“Gravy” can be a weighted vest, an extra round, not using the assigned rest periods etc. When training for a specific event (a sporting event, ‘Fight Gone Bad’, any of the ‘Girls’), it is good to add gravy to the movements to help keep up the “varied” part that we so wholesomely preach hear at CrossFit.
“Routine is the enemy” so we want to avoid getting burned out (i.e. bored) and the negative effects of overspecializing when trying to prepare for an up and coming event. For example, a Martial Artist training for a fight that will last 15 minutes without rounds should center some of his workouts around 15 minutes, but some should go 16 or even 20 minutes at the highest level of intensity possible. If you are training for ‘Fight Gone Bad’ you may want to do it with a weighted vest, added weight on the applicable exercises, or zero rest periods. If you want to set a personal record at Fran, you should think about doing the “Fat Fran” versions (added weight to the pull ups and heavier than prescribed weights for the thrusters).
So next time you are working on a benchmark workout, think about what type of gravy you want to add, and keep track of what you did so you can reference back to it as a new benchmark (or the next time you do a “vanilla” workout). -jj
Posted by Jeremy Jones at 2:13 PM | Comments (2)
August 28, 2007
070828 TUESDAY
Luca held his first class today at 0800H!!
0800H WOD w/ LUCA
Rose's Revenge:
21, 15, & 9 reps for time of
Burpees
Pull Ups
Kettlebell Swings
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Article(s):
Mississippi Ranked Fattest State in U.S. for 3rd year in a row
Obesity Rates Still Climbing in U.S.
Both articles were written from a report called "F as in Fat: How Obesity Policies Are Failing in America, 2007".
Is it any surprise considering that Mississippi happens to be the poorest state? - State Rankings from the U.S. Census Bureau. It has been established for a while that in the US, obesity etc. has been linked to economic status. As obesity related health issues cripple our health care system, I begin to wonder at the slippery slope we have created. This is especially evident when the majority of people with obesity issues require government assisted health care, and a good portion of the severely obese get government assisted incomes. Obesity increases, poverty increases, then obesity increases, then poverty increases, etc.
Is it time for a "fat tax"? A tax that can be applied to foods that are deemed unhealthy, to help steer lower income households from the 'bad' foods. Maybe food stamps should limit the amount of 'bad' foods that can be purchased? But who would set the standards for what is bad? Considering how far behind the Government has been on their health guidelines, I am concerned that their red marker might miss the most critical offenders and end up slashing some of the foods that aren't as bad as the previous norms would have you believe (see: High Carb, Low Fat diets).
If you were wondering how your state competes (and even some statistics by county) here is an interesting site for Statistics by State of health related Issues:
Side note, I do find it interesting here that in California in 2005 we spent almost $71 million dollars on HIV Prevention and about $15.6 million on Chronic Disease Prevention / Health Promotion (with another $5.8 mil tacked on for Diabetes Control). In case you don't want to do the math. . . that is more that 3.3 times as much spent on HIV prevention than what is is spent on all Chronic Disease Prevention / Health Promotion / Diabetes Control).
I might be crazy, but I think that Obesity, Diabetes, Heart Disease (etc.) MIGHT be a little more applicable to the general population than the risk of contracting HIV / AIDS. . . Just maybe.
Posted by Jeremy Jones at 8:17 AM | Comments (5)
August 3, 2007
070802 - JJ in Japan
Workout:
We tried something a little different on the Thursday class. Three 'couplets' followed in sequence without rest:
Push Press 45#
Pull Ups
15-12-9
then
Ab mat Sit ups
Good Mornings 45#
15-12-9
then
Jumping Back Squats 45#
KB Swings (your choice of weight but go heavy)
15-12-9
The last couplet had everybody talking so we might have to work on this obvious weakness; you'll see that combination again. Sorry, but it's for our own good. Great class last night. Sarah, Anne, Nate, George, and I did the workout about above.
Mike and Matt were nursing lower body injuries so they warmed up with some bike intervals on the Airdyne and then:
Push Press 75#
Pull Ups
25-20-15-10-5 to completion.
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A somber note about my Japan trip:
I was in Japan training with Yoshiaki Fujiwara, Yuki Ishikawa, and Bart Vale. Fujiwara was regarded as one of the great Karl Gotch's best students and a lifelong friend.
Soon after my return from Japan I was notified about the passing of Karl Gotch (Istaz) on July 28th in his home in Tampa Florida. Six days before is 83rd birthday.
Mr. Istaz was considered the "God of Pro-Wrestling" and was very famous around the world, although not well received in the United States because he practiced the "Shoot" style of wrestling and many of the wrestlers of the time didn't want to fight against him ('shoot' meaning everything was real, no rehearsed moves or planned outcomes).
May he Rest in Peace. All of the fitness and martial arts worlds lost a great source of knowledge and experience with his passing.
-jj
To paraphrase his training philosophy and mindset, I have pulled a couple of quotes:
'Conditioning is your best weapon. Who cares if you have the best Ferrari or Lamborghini in the garage if you don't have gas in the tank'
"I never took one cent from a boy to show him how to wrestle, all I asked for is guts. I can make you strong, fast, agile and train you for endurance and reflex, but guts you get when you are born."
"Wrestling is opposite of what people think it is, it is not strength but knowledge, balance, and timing, leverage and where to place the fulcrum, that’s what it takes to make it to the top in the noble art of wrestling." -Karl Gotch
Karl Gotch in his prime.
Karl Gotch (center, red shirt), Masami Soranaka (right, wearing UWF shirt), a young Yuki Ishikawa (left of Gotch wearing red tank top), as well as Bart Vale (kneeling wearing UWF shirt). I am unsure of the others in the photo.
The picture is from a magazine article about a training camp with Mr. Gotch circa 1988(?).
*Bonus*
Here is a video from 1995 highlighting some of his training methods (I am pretty sure the clips from the match are his of his final fight in '82 against Fujiwara when Karl was about 58 years old):
Posted by at 6:24 AM | Comments (4)
July 6, 2007
070706 FRIDAY
"Free of the Cage"
This used cage had only adjustable hooks for working inside of the cage (a Craig's List buy of about $200, including cheap Oly bar and bench). With a slight welding modification, it can now be used for presses and overhead work outside of the cage like any other pair of squat stands (and this about triples the functionality of the device).
Workout:
Tabata Squats
Tabata Sit ups
Tabata Row (calories)
Tabata push ups
Use your lowest score for each Tabata round, except in the case of the rower, use your total calories, then divide it by 8. Add up all your scores from each exercise for a total score.
Post score to comments.
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Book Recommendation:
"On Combat" by Dave Grossman and Loren W. Christensen
A MUST read for all our professional warriors as well as those who know that violence doesn't just happen to 'the other guy' and being prepared doesn't make you a 'violent person'. Once I picked this book up, I couldn't put it down. It covers all sides of human to human confrontation including psychology, physiology, wounds, post event mental care, etc. I use it's teachings and examples in my martial arts coaching/training every day and I recommend it to all students.
Unfortunately the only place I could find it was on Amazon (so you can't thumb through it at any major chain that I found), but the price and the wait for shipping is more than worth it. -jj
Posted by Jeremy Jones at 4:05 PM | Comments (1)
June 28, 2007
070628 THURSDAY
Today is a special day for CrossFit. Two years ago today the United States lost some great warriors fighting in Afghanistan. Mike Murphy, Jeff Taylor, Mike McGreevy, Danny Dietz, San Healy, Erik Kristensen, James Suh, Matt Axelson, Shane Patton, Jeff Lucas, Jacques Fontan as well as the air crew from the helicopter that went down.
The first three individuals were avid CrossFitters and have workouts named after them.
"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
(For time)
"Michael"
Run 800 meters
50 Back Extensions
50 Sit-ups
(3 rounds For time)
"J.T."
Handstand push-ups
Ring dips
Push-ups
(21-15-9 rep/rounds For time)
Pick one of the workouts from above and post your results to comments.
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For a great book on this day, look for "The Sole Survivor" by Marcus Lattrell. There is a summary article about it here:
The Washington Post article: The Sole Survivor
Interview with the Author:
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May we never forget the sacrifices of our warriors past and present. May we always honor them and the loved ones they left behind. -jj
Posted by Jeremy Jones at 10:47 AM | Comments (7)
June 26, 2007
070626 Tuesday
Mike and Darren Practicing "Turkish Get Ups"
Workout:
21 / 15 / 9 reps for time.
Dead Lifts (pick your weight)
Ring push ups, feet on box
Post time to comments.
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Article:
Obesity surgery for adolescents safe: study
Don't worry everybody, we will just start giving obesity surgery to all the overweight teens. That will solve the nation's obesity problem. While we are at it, we should just give all the girls breast augmentation and pec and calf implants to all the boys. "Perfection" here we come. Instead, it might be easier, cheaper and more healthy to just start having CrossFit in all public schools? -jj
Post thoughts to comments.
This one was a bitch, great showings by all. George, I hate you for beating me but amazing work.
Results:
JOSH - 185 lbs. - 4.07
GRANT - 135 lbs. - 4.30
DAVE - 135 lbs. - 5.04
ANNE - 75 lbs. - 5.08
SEAN - 135 lbs. - 5.45
MIKE - 75 lbs. - 8.55
ROB - 185 lbs. - 2.50
GEORGE - 135 lbs. - 2.30
You guys make me so proud (sniff, sniff)
Posted by robarnum at 9:00 PM | Comments (2)
June 25, 2007
070625 MONDAY
Craig attended the Cross Fit Olympic Lifting Certification in Vista this weekend!
Today's wod comes from CrossFit Iowa, in memory of Sean Wissink, Des Moines Police Dept., recently killed in the line of duty:
For Time:
The Sean 400 meter (which means 800 meters)
50 wall ball shots
50 push ups
50 kettlebell swings
50 box jumps
50 double unders (or 250 singles)
"Sean was an avid CrossFitter and as team leader of the Des Moines PD Metro S.T.A.R. Tactical Unit, Sean had used CrossFit as a PT standard with his team. One of the jokes that goes about Sean was that he had measured out 400 meters in one direction to do a 400 meter run but made his guys run there and back making it 800 meters. They call it the "Sean 400". He was notorious for his boistrous laugh. Sean was a very tall lean fit guy. He had just helped us arrest numerous suspects the night before he was killed."
-Tim and Angie Starmer, CrossFit IOWA
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Coach Mike Burgener, the Olympic Lifting Coach for the CrossFit Oly Certification gave two volunteers a little chipper to test their mettle:
One minute of Jumping Squats with 45lb bar (feet must leave the floor!). Best: 55.
One minute of Seated Shoulder Press with a 45lb bar (legs extended on floor). Best 51.
Watch the torture session here: Seated Shoulder Press
Posted by Craig at 8:50 AM | Comments (3)
June 14, 2007
070614 Thursday
Google Checkout Now Accepted for Donations.
Check out our new donations page: DCF Donations
As the DCF ranks grow, we have more expenses. Our new donations page is more relevant to participation. We also respect that some of our members are more financially challenged than others, however you are equals in The Shed (as long as you commit physically & mentally).
Be sure to read DCF's Philosophy on Fees here: Costs & Fees
Posted by Craig at 9:47 AM | Comments (0)
June 10, 2007
070610 Sunday: Community Project Day
Join us, if you can...
Posted by Craig at 9:02 AM | Comments (2)
May 27, 2007
070527 Sunday
*+*+*+*+ MEMORIAL DAY BENEFIT WOD ON MON, MAY 28 @ 0730h *+*+*+*+
Results from our Fri & Sat sessions: Fight Gone Bad & Lynne
Join us if you can for Monday's wod at The Shed at 7:30 AM!. Teams of four will be competing with other CrossFit Affiliate teams nationwide in the Trevor Win'E Memorial Benefit. Each team donation ($40 per person) will purchase one cooling vest for a soldier in Iraq. See details posted last Thursday!
Matt B. showed up on Saturday and put up a 221 for his first FGB!! Nice work, buddy.
Posted by Craig at 4:47 PM | Comments (0)
May 24, 2007
070524 Thursday
CROSSFIT MEMORIAL DAY BENEFIT WOD AT THE SHED @0900h
Join Diablo CrossFit as we match our best teams against CrossFit affiliates nationwide for this "cool" benefit.
Details Here: CrossFit Trevor Win'E Memorial Day Challenge
Teams of 4 will complete:
300 Pull ups, then
400 Push ups, then
500 Squats, then
600 Sit Ups
Donation: $40 per team member ($160 per team).
Each full team donation will buy one desert cooling vest for an American soldier serving in the Middle East.
Please email us at info@diablocrossfit.com if you plan to attend!
When: Monday, May 28 @ 9:00AM
Where: The Shed
Posted by Craig at 3:28 PM | Comments (2)
May 5, 2007
070505 Saturday: DCF Mascot Down..
Long road to recovery for B-Boy:
Bosco was struck by a truck yesterday in front of The Shed when were leaving for a run. I usually check outside the door for cars, but yesterday he got around me to head for my truck before I could look. Sure enough, a truck was passing at that very moment. Clearly, he should have been leashed before exiting.
His pelvis is broken in 3 places. He is stabilized in good condition at the Concord Emergency Vet Clinic. He will have surgery on Monday and will need 10 - 12 weeks to recover. He will likely be able to run with me again, albeit more conservative distances. My wife and I are greatly relieved and encouraged.
Good thoughts and prayers are sincerely appreciated.
Cheers,
Craig
I can't say enough good things about Muller Veterinary Hospital at 1141 Treat Blvd. The Doctor and Staff dropped everything and immediately treated and stabilized Bosco. Then, they contacted the emergency clinic to provide overnight care and lined up a surgeon for Monday. The Concord Emergency Vet Clinic (1410 Monument) is as good as a 1st rate hospital. They have multiple experienced vets on duty 24hours a day and a very, very sympathetic staff. I am impressed with their attention and care.
I decided to post, because so many of our DCF friends know and love Bosco. It is also helpful for me, to be honest. I'm a bit of a nut about my dogs and posting seems be theraputic.
Also, Thank You to Karen at Karmen Auto for helping me keep it together and driving Bosco and me to the clinic when it happened!
Posted by Craig at 9:50 AM | Comments (3)
April 24, 2007
070424 BMI on Kids Report Cards
NY Times Article: As Obesity Fight hits Cafeteria, Many fear note from school.
PBS Article: Body Mass Index Report Card
Now I am not a fan of the Body Mass Index (BMI) as a hard fast rule, I do believe it can help 'flag' kids as having potential weight problems.
While some people believe that putting the score on the report card is a little tough, I tend to disagree. If a child is failing math, he/she (with the help of their parents) has to do something about it. The BMI is not nearly as clean cut as math problems, but the adequate action by the parents is: Find out if your child is at risk (either overweight OR underweight). If the BMI doesn't apply to them because of their body type (athletic/muscular people can show up as 'overweight', as can very tall thin people), disregard the information and congratulate your child for being special.
It is time for us to leave behind the "don't hurt the child's feelings" ideas, and start preparing them for the REAL WORLD. Obesity, heart disease and insulin resistance (Type II diabetes) are where our children are headed. These (and many more health issues) are the price that children will pay for a 'good body image' at the risk of being healthy. They are the prices we will all pay in health care costs. It is the job of our educators and parents to protect our children and to teach them that ultimately THEY will be responsible for their health, not the government, not the advertisers, not the food itself.
As far as eating disorders go. . . these stem from ignorance and lack of education. Kids develop eating disorders from bad body image when they lack the knowledge and tools to understand their body and what healthy options are available to them. Educators and parents have to step it up and get themselves educated and be ready to step in before the child gets to the point of developing an eating disorder.
We tried the 'sheltering' thing with the "everybody is special and important". The "No Child Left Behind" thing is lowering standards and hurting the kids that would excel. This stuff is not working. It is time for adults to start 'preparing' kids for adulthood with all of it's challenges and tribulations. We need to teach them that 'responsibility' and 'hard work' are not just essay topics from a Ernest Hemingway short story.
-jj
Posted by Jeremy Jones at 1:06 PM | Comments (1)
April 10, 2007
070410 Tuesday - Somebody Gets It...
++ Next SHED Session: Wed, Apr 11 @ 0600h ++
We received the following entertaining e-mail from a potential DCF member who is feeling a little frustration with the current state of the fitness industry. Most, if not all, of our DCF members have had similar experiences.
If you're ready to commit physically and mentally to fitness, we welcome you to our grungy little Shed. Read on..
"Hello Gentlemen,
I'd like to be invited to workout at Diablo Crossfit.
I'm a 31 year old former high school and college athlete who has been
trying to get back in shape for the past 2 years.
The main reason I want to work out at Crossfit is that I'm tired.
I'm tired of people talking on their damn cell phones while I'm
waiting for the rack to do squats, I'm tired of waiting for "Joe
Cool" teenage guy to quit chatting up whatever gym bunny he's got his
eye on that week and finish his deadlifts that he's performing with
horrible form, and I'm tired of circling the damn lot looking for a
parking space because everyone and their momma decided that January
is a great time to join a gym.
I want to work out with like-minded people. People that know that
whatever is worth having, doesn't come easy. Most of all, I want to
be challenged. The most important thing to me is to be in shape, and
healthy to support the family that my wife and I are starting.
I can't afford to pay exorbitant fees ... but I'm willing to pitch in to make things work over there with Sweat Equity, cash, or a combo of both.
What do you think?"
______________________________________
Clearly the current fitness industry is not having an impact on obesity. Today's article comes from the front page of today's edition of the USA Today.
Study finds 'mind-boggling' increase in morbidly obese
By Nanci Hellmich, USA TODAY
The prevalence of American adults who are 100 or more pounds over a healthy weight has risen dramatically since 2000, a study released Monday shows.
Study finds 'mind-boggling' increase in morbidly obese
By Nanci Hellmich, USA TODAY
The prevalence of American adults who are 100 or more pounds over a healthy weight has risen dramatically since 2000, a study released Monday shows. About 3% of people, or 6.8 million adults, were morbidly obese in 2005, up from 2% or 4.2 million people in 2000, says Roland Sturm, an economist with the RAND Corp., a non-profit think tank.
The evidence of such a significant increase in the number of Americans who are extremely heavy "is mind-boggling," he says.
Sturm analyzed government data on about 1.5 million people who reported their own weights and heights. Participants were categorized as severely or morbidly obese if they had a body mass index (a height-weight ratio) of 40 or higher.
According to government data, about 66% of people in the USA are now either overweight or obese, which is defined as 30 or more pounds over a healthy weight. Obesity increases a person's risk of contracting numerous diseases, including diabetes, heart diseases and cancer.
Sturm's study, which was released Monday on the website of the journal Public Health, shows that 24.6% of people were obese in 2005, up from 20% in 2000. That's an increase of 24%.
People usually under report their weight, so the percentage of people who are morbidly obese is actually higher than 3%, Sturm says. A large government survey in which people are actually weighed and measured suggests that about 5% of U.S. adults are morbidly obese and a third are obese, Sturm says.
Posted by Craig at 6:36 PM | Comments (2)
April 5, 2007
070415 Thursday
++ Next SHED Session, Tonight @1900h ++
HAVE YOU READ YOUR CROSSFIT JOURNAL THIS MONTH??
Appropriate Rest Between Interval Sets By Energy System Focus
The above chart was taken from an article entitled, "Rest and Recovery in Interval-Based Exercise," CrossFit Journal, April 2007, Issue 56. Tony Leyland, Senior Lecturer at the School of Kinesiology, Simon Fraser University in Vancouver, Canada, is the author.
In this excellent article, Tony describes appropriate rest periods for interval training for all three metabolic pathways (& muscle types). I have been using intervals for more than 20 years for powerlifting and endurance running, operating on instinct and coaching input for recovery times. This article debunks many of my preconceived notions about recovery time and identifies correct rest periods by intended training focus: power, strength recovery, or cardiovascular endurance.
In short, the above article is brilliant in my humble opinion. I will not print it here, but will display a couple cool charts on energy consumption and commentary on muscle fiber types. The CrossFit Journal is only $25 per YEAR. The above article is worth $25 or more alone.
If you have not yet subscribed, please do so by clicking on the above chart. Your $25 helps support CrossFit's vast resource of free information, coaching videos, pictures, and website.
This is a fantastic chart really demonstrating your body's energy sources for physical exertion as it correlates to time. Keep in mind that this chart assumes MAXIMUM power outputs. In other words, if you get out of your chair and walk to the door for 10 seconds, your body will use the oxidative system, which could last for hours. A full sprint for 10 seconds will use the phosphagen system to maximize muscular effort (power).
Finally, here's what Tony has to say about appropriate interval rest periods for training muscle groups:
"So I am going to simplify things considerably here. There are three types of fibers:
• Type 2b fast-twitch fibers are recruited for very short duration high intensity bursts of power such as maximal and near-maximal lifts and sprints. These fibers produce high force levels quickly but they fatigue quickly also.
• Type 2a fast-twitch fibers are more fatigue-resistant than type 2b fibers but cannot produce force quite as rapidly. They are used more in sustained power activities like sprinting 400m or doing repeated lifts with a weight below your maximum (but not very light weights).
• Type 1 slow-twitch fibers are used in lower intensity exercises like light resistance work aimed at muscular endurance and long duration aerobic activities like running 5K and 10K.
So now you have a sense of what energy system and muscle fibers you are using, how long you should recover between exercise bouts? The answer depends on which energy system you are stressing and the purpose of your training that day. This is why rest periods are not always specified in exact terms in the WOD."
Read the CrossFit Journal.
Posted by Craig at 9:57 AM | Comments (2)
April 3, 2007
070403 - COMMENTS ARE BACK!!
++ Next SHED Session is Wed, Apr 4 @ 0600h ++
We have resolved our spam issues! No registration required to leave comments. Please feel free to remark on your wod or our wod as often as you like.
Just don't try to sell us penis enlargement or male libido supplements...
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Article:
Strength Training May Lower Risk of Diabetes in Teens
Posted by Craig at 2:43 PM
March 31, 2007
070331 Saturday - Killing Birds On A 5K
Get out and run! Tips for making running easy and fun...
My Motivation: great partners and beautiful hills. Picture location: Shell Open Space Preserve in Walnut Creek - Awesome Trails. Colby & Bosco (left to right).
The best way to make your 5k fun and productive? Kill two birds with one stone! In my case, I exercise my dogs, and I take in the awesome scenery (now green!)and knock out my 5k or 10k.
Read on for more pics and my tips on how to make your 5k & 10k wods easy & fun.
1. Lose the watch. Seriously - don't worry about your time until your conditioned for running. I rarely carry one.
2. Get off the pavement and treadmill! The first is painful and the second is friggin' boring. There are hundreds of miles of trails within 20 minutes of The Shed. http://www.ebparks.org/resources/resources_maps.htm">East Bay Maps
3. Start slow - I mean really slow for your first 20 minutes or so! You can always finish hard for your last 10 - 20 mins. People always start too hard and burn out. It takes a good 15 minutes to losen up, get warm and control breathing. Walk if you need a break.
4. Take your dog, if you have one! They'll love you. If they suck on a leash or are hard to control, just stick with it - they'll learn. My dogs are great on and off leash because I take them out often.
5. Buy NEW shoes with good cushion and arch support. Go to a good running store and spend money - Forward Motion in Walnut Creek, or Road Runner Sports in Concord have great professionals to fit you. Seriously - do not skip this step. Poor shoes cause pain and injury.
6. Run with your buddies or a running club once a week. When I trained for marathons, I got together with all my buddies every Saturday for a long run, a swim in Barton Springs (Austin) and a big breakfast. This tradition kept me motivated - I wanted to be part of this group.
More pics from my run last week at the Shell Open Space Preserve. Why would anyone run on a treadmill on a day like this?
Bosco hunting ground squirrels.
Now thats a running trail!
Colby on the chase.
Posted by Craig at 10:04 AM | Comments (5)
March 16, 2007
070316 Friday
++Next workout Monday the 19th!++
++ANNOUNCEMENT++
We have been inundated with spam lately (part of being a often visited site). Until we figure out how to get this MovableType software to do what we want, we must ask for people to register before making comments. Thank you for your patience. You can always email us: info@diablocrossfit.com
Our own 'black boxes'!
The first person to post the source of the quote "Lasciate ogne speranza, voi ch'intrate" or "Abandon all hope, you who enter here" gets a free sticker!
Workout: Thursday's cousin
5 Rounds for time:
20 Wall ball shots
15 Box jumps
10 Pull ups
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Articles:
Breast Growth In Boys May Be Caused By Lavender And Tea Tree Oils
Common chemicals lowering sperm count, testosterone, increasing obesity:
Chemicals are chemicals people. Just because something is "organic" or "all natural" it doesn't mean it is good for you. That being said, I wonder if there is a relation to the earlier female puberty onset that we have been noticing in the last few decades as well as the 'de-masculination' of our society and these hormone altering substances. -jj
Kevin figured out it was the inscription was from Dante's Inferno. Who (other than Kevin) can tell me where it was in that 'Divine Comedy'?
(there is another sticker available)
The contest is still On! Email me the answer at jjones@diablocrossfit.com.
Posted by Jeremy Jones at 11:15 AM | Comments (1)
February 21, 2007
070221 Wednesday Firefighter Special
Aaron looks ready for more!
Workout:
3 rounds for time:
Situps x25
Wall Balls (20lbs x 10ft)x25
Walking Lunges x25
Double unders x 25
Back extensions x 25
Post time to comments.
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I know Wednesday is usually our day to post 'Hump Day' Articles, but in the last few days I have come upon some great articles relating Firefighter Fitness.
Articles:
Firefighters' Greatest Danger May Not Be Fires, But Lack Of Exercise
"In almost all of the cases, the heart attacks suffered by firemen are directly linked to the exertional demands of the firefighter's job," Womack reports."
"They have long periods on duty in which they get little or no exercise. Then when a fire does occur, there is a sudden, intense energy demand required, and if they are not in adequate physical condition, the results can be deadly."
Nationally, figures show three-fourths of firefighters over the age of 45 who die in the line of duty die from a heart attack. And of the firefighters who have died from a heart attack while in the line of duty, 2 of every 5 had documented heart conditions, Womack said.
Billions In Cost Estimated For Firefighter Injuries
"Other suggested ways to prevent injury and to cut cost include: robots for reconnaissance and firefighting; early (remote) sensing of firefighter injuries/illnesses; computer modeling of deployment scenarios; early detection of building collapse; and emphasis on heightened firefighter health and fitness."
This last one was posted on the CrossFit Community Blog and comes from our Atlanta Affiliate - CrossFit Atlanta (nice work guys!)
CrossFit Ideal for Firefighter Fitness
Here at Diablo CrossFit about half of our members are Firefighters. Most of them came to us independent of each other, but had heard of CrossFit via word of mouth. On top of that more than a few are Law Enforcement Officers or serve in the Armed Forces.
"First Responders" is a name given to Firefighters, Law Enforcement personnel , Military personnel, Paramedics/EMTs , etc - Basically anyone who's duty involves moving toward the sound of the gunfire, the explosions, the screaming, the disaster, the death . . . instead of running the opposite way.
The tricky thing about these 'incidents' is that they will always occur, can never predicted, and will usually be interspersed with long periods of nothing happening. Our only option is to have these "First Responders", these "Warriors", on call 24/7 so that when the shit hits the fan they can contain the blaze, take down the shooter, stop the bleeding, save lives, etc.
Going from Zero to 100mph is hard on the body, the nervous system, the mind . . . it demands so much more than being 'in pretty good shape'. We must provide protection that extends beyond equipment, not just to save the life of the operator (in most cases he or she would risk their lives without it, regardless), but also to make sure they have the tools required to succeed at that critical moment - to save the lives of their colleagues and the innocents.
With every workout, with every iota of progress, we discover that there is no program that caters to the needs of our 'First Responders' like CrossFit does.
I thank Coach Glassman (and all those wonderful people who run CrossFit) every day that our First Responders now have one more tool to help them do their duty, and to stay safe.
Posted by Jeremy Jones at 8:57 AM | Comments (8)
January 28, 2007
070128 BACK AT IT ON MONDAY!!
+++ Next Group Workout Monday, Jan 29 @ 0600H at THE SHED++
"How many days a week should I work out?"
This is one of the first questions I am asked by clients, friends and family. My answer is always the same, and a bit startling for some:
"Plan to work out everyday."
Why? Because most people's schedules are hectic. Trying to schedule your workouts on specific days and at specific times inevitably leads to too many days off and finally, a decision to stop working out until more time is available. Schedules change, people get sick, friends come over, and on and on.
Instead, make fitness a lifestyle by planning to workout everyday. And, if you have the time, work out twice a day! If you find yourself getting too sore or tired, then take the next day off. Chances are, however, if you plan to workout everyday, something will come up that will force you to take a day off. If you're exercising everyday, then you won't feel guilty when your friends come over, you get sick, your kid's big game is on, etc.
Plan to workout every day.
Posted by Craig at 7:14 PM | Comments (2)
January 17, 2007
070117 Wednesday "More cancer, less deaths"
The first test shirts are in. They aren't available to the public yet, but we should be getting a full order soon.
Workout:
Clean
1,1,1,1,1,1,1,1,1,1
If you aren't familiar with the clean, keep the weight low and do 5 sets of 5 hang power cleans.
If you still have some juice left, or don't have access to a bar, try this-
5 rounds for time:
10 power cleans from the floor with press overhead (use a weight that allows you to maintain form throughout each round)
10 ring dips
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Article:
Cancer Deaths Drop for Second Straight Year
I don't think anyone can complain that having less cancer deaths is bad. That is just wonderful. The interesting thing is that the overall instances of cancer is still going up (an estimated 1.4 million new cases in the next year).
This means that our medical community is doing a progressively better job at handling cancer once it has been discovered, but not addressing the causes of cancer more thoroughly.
I know that some research is being done. It seems like every week a new verdict stating this food or that habit causes cancer. Only to have the findings overturned the next week. At least they pinned down that tricky tobacco stuff.
Can we really blame the medical industry for trying to 'cure' cancer rather than 'prevent' it?
I don't think so.
When was the last time you went to the Doctor and said "I feel great and I just wanted to let you study me to help others feel as good as I do."? Doctors just don't usually deal with healthy people.
I think the real problem is with the potential patients. We usually don't do what is good for us until there is a problem. Stop smoking, eat healthier, get exercise, stop putting things up your nose, etc. Everyone knows that they should do these things, yet most people choose not to do them. It is even worse when they latch on to one thing and assume it is going to solve the rest of the problems ("It is okay that I smoke a pack a day, I get some exercise and eat tomatoes.").
So I guess the answer for most of society is to work toward curing the symptom (cancer) and not spend money trying to nail down what exactly is causing the symptom (cancer) in more and more people every year. They wouldn't listen anyway.
I expect the future to be a time where everyone gets cancer and/or diabetes before they turn 40. Then they will just have to get the treatments/shots/diet/exercise plan like everyone does, and try to live their life as healthy as possible from that point on.
Posted by Jeremy Jones at 9:07 AM | Comments (1)
January 4, 2007
060104 Thursday - "De Plane Boss! De Plane!"
Not only are Americans contributing to oil consumption with their cars. The national obesity problem has had a serious impact in fuel costs for airlines.
Obesity Raising Airline fuel costs
"Through the 1990s, the average weight of Americans increased by 10 pounds, according to the Centers for Disease Control and Prevention. The extra weight caused airlines to spend $275 million to burn 350 million more gallons of fuel in 2000 just to carry the additional weight of Americans, the federal agency estimated in a recent issue of the American Journal of Preventive Medicine."
350 MILLION more GALLONS in the year 2000 alone!
$275 MILLION in additional cost!
No wonder the airlines are crying "Mercy!" and threatening bankruptcy.
Posted by Jeremy Jones at 11:51 AM
January 3, 2007
070103 Wednesday - New Year, More changes
++ Next Workout, Friday, Jan 5th 0600H 2040 N.Main #14 ++
Diablo Gym Stage 3:
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Workout (from the CrossFit Mothership, January 2nd)
You can compare your results to CrossFitters around the world.
Five rounds for time of:
400 meter run
135 pound Thruster, 10 reps
Post time to comments.
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New Year's Resolutions. . .
January is the time of year for people to "turn a new leaf", "start over", and “begin anew." . . .
Bullshit.
Postponing your life until when some calendar says it is a “New” year is ridiculous.
Just like your birthday, one more day doesn’t really mean you are a whole year older; it means that you are just one more day older, one day closer to the end. I heard about some guy who survived a fall from 79 floors. Yeah - it was the 80th floor that killed him. Knowing how far you have come is interesting, but it is where you are headed that is important.
Birthdays and Calendar years are just milestones; markers to track movement, to track progress. Unlike the original milestones that measured distance covered, these markers come the same for everyone no matter how much effort you put forth. Every breath, every heartbeat is a miniature milestone marking your progression toward eternity . . . toward death.
Waiting until a particular day comes, waiting for a new year - is just bullshit. Are you going to wait until you turn 60 years old to start going to college? Are you going to wait until you are 70 to make some friends? Are you going to wait until you are 80 until you finally go on that trip you have always wanted to go on?
The key to using these milestones to your advantage is the exact opposite stance of the ‘resolution’. The markers are counting down. You don’t know when the time will run out. You don’t know when the buzzer will go off. Your only purpose in life is to get as much done as possible before the hammer drops, before the bell tolls, before the knell that signals “TIME!” and it is all over. Do nothing that has no value, you don't have time for anything else.
Throw your resolutions out the window. Now is the time to set GOALS. Set benchmarks that will need to be accomplished before the year is over. The term benchmark originates from the chiseled horizontal marks that surveyors made in stone structures, into which an angle-iron could be placed to form a "bench”. The height of a benchmark is calculated relative to the heights of other benchmarks. It is a set point, a place of reference. The key is that YOU set the benchmark, it just doesn’t happen regardless of effort.
(example of an original benchmark)
Set your benchmarks for 2007 now. Revisit them frequently, track your progress, make a strategy, set smaller goals to get you where you need to be, and tell people about your goals, finish what you have started. Before the end of 2007, you want to have accomplished all of your goals.
Hurry. The clock is ticking.
-Jeremy
Posted by Jeremy Jones at 8:35 AM | Comments (4)
