Diablo Crossfit | Fit Beyond Expectation

February 19, 2010

Saturday - Feb 20, 2010

Kaiser squatting 355 at a body weight of 155 (we are working on fixing his neck issue). Look out for this guy at the CF Sectionals!

Olympic Weightlifting Warm Up: Split jerk, 3 sets of 10. Use light or moderate load. Work on fast feet and moving down (not pushing the bar up).

Workout: 400m repeats

Four Rounds For Time:
Run 400m
Rest 2 minutes

Record times for each 400m

Bonus! - Make an attempt at the "Challenge of the Month" Max truck driver squats in 2 minutes.

Log your results online by clicking here.

Wondering what to cook tonight because you missed Mountain's Paleo Cooking class?

How about a "Meatza" (a gluten free pizza with a crust made of meat!)

Click here for complete article.

Posted by Jeremy Jones at 6:53 PM | Comments (8)

February 6, 2010

Sunday - Feb 7, 2010

"Welcome to the Diablo CrossFit fashion show. Darren is sporting the always fashionable combo of plaid pajama pants and 'Crocs', while Sarah dons striped socks, Charles Taylor low tops and a sleeping child. . . "

Workout: 3 rounds for time of:

1 Rope Climb
15 Sit-ups
15 Burpees
1 Rope Climb
15 Sit-ups
15 Burpees
1 minute rest

Record total time (minus the last round's rest interval)

Log your results online by clicking here.

DON'T QUIT NOW!
A Message To Our New Peeps

If you recently joined Diablo CrossFit and you've been coming to some of our classes, but you're not yet seeing results - please, don't quit now! Many of us have been right where you are physically and mentally. Our trainers and our community are ready to help you over this hurdle!

Its not easy finding time to workout, getting motivated to get out of bed earlier, dealing with soreness, and fatigue. You're likely not losing weight yet, or not getting stronger - still scaling the workouts. And, to top it off, some crazy pregnant chick is kicking your butt in class. We have been there!

Now is the time to power through. Take some time to reflect on why you made this change in your life. And most importantly, talk to people who share your goals: fellow DCF'rs and the trainers. All of DCF's trainers started as customers - they understand. Ask Sarah how long it took her to do her first pull up (though, in her defense, she did get pregnant in between). Ask me (Craig) how long it took to learn a muscle-up. Ask the pregnant chicks about their doubts and reservations - they'll tell you some scary stories about starting out at DCF: in a 1000sf metal shed next door to an autoshop with smoking mechanics leering at them as they did their 400m runs.

Honestly, hang out for a few minutes after your next workout and talk to anyone. We all really want to help you with this awesome challenge you've made for yourself. Six months from now, you'll be incredibly glad you did!

In the meantime here's two fantastic resources to help you through this adjustment period:

CrossFit Message Board: Literally thousands of testamonials, plus threads on training at every age, training with injury, training on the road and more. This is by far the single best CrossFit resource and they're all from the CrossFit community.

CrossFit Workouts For The Road or Home: When you can't make it into the gym, thats ok! Try these workouts for the home, hotel or park - cut them in half for newbies or if your time is short!

Last, be sure click through to today's comments and read the "Message from Malissa" originally posted in yesterday's comments.

Craig

Recipe:

5 minute sorbet using rock salt and zip top bags. . . Brought to you by a terrycloth monkey.

A Message to Our New Peeps - from Malissa:

I remember having a conversation about 4-6 weeks in with Jeremy about not feeling like I was getting anywhere. I wasn't losing any weight, my clothes didn't feel any better and I was getting any stronger. Luckily for me I have never been too scared to share my feelings (and opinions) with anyone so I felt comfortable seeking out information from other sources (especially since I never saw who did my newbie after I finished because they only taught 6 am and there is no way I'm getting up that early no matter how much I love it there).

Needless to say I was getting frustrated at that point.

Lucky for me I had no life so there was no way I was going to quit but that very next month (about 10 to 12 weeks in) The weight started FLYING off and I started to repeat WOD's and seeing that some things got easier (i.e. I could actually do a burpee for real).

I knew I was hooked from day 1 but I realize that not everyone is as "out there" as me so I post this in hopes that if someone is having the same issue they don't feel like the only one. Jeremy was a great source to discuss my issues with when just starting as was Mark. Now that I have met all the trainers, I can GUARANTEE that every one in that building LOVES to help. I have had numerous people take time when they were finished with their workout to answer my inane questions...

Thanks Sarah, Carrie, Mark, Michael, Mike P, Nick, Jeremy, Craig, Yvonne, Holley, Laci, Shannon....too many names. Remember newbies it takes a village.

Malissa Ryan

Posted by Jeremy Jones at 7:11 PM | Comments (5)

January 14, 2010

Friday - Jan 15, 2010

Jennifer getting some air on her Double Unders.

Workout:

3 rounds for time.

7 muscle ups* (rings or bar)
50 wall ball

*substitute 2 rounds of 7 chest to bar pull ups and 7 ring dips for every round of muscle ups you cannot do.

Log your results online by clicking here.

Cool resource for 'Peak Season' food variety:

Epicurious has this wonderful "Seasonal Food Map" that can be used to find out what fruits and vegetables are in season. You can pick the month and the region you are interested in and it gives you a list of foods. Each food has links to all kinds of good information like shopping guides, tips, recipes, interesting information, pictures, etc!

Click here to see the map.

Saturday 3pm class will be held at Sports Basement!

(so don't come to the gym, come to Sports basement. map here)

Posted by Jeremy Jones at 6:44 PM | Comments (19)

June 18, 2009

090619 FRIDAY

15 people doing "Cindy". No problem.

Workout:

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps (full ROM shoulders to hands on Parallettes)
Bench press 135 pounds, 10 reps (sub incline push ups on Parallettes)
Push press 95/65 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.

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Article: From Mark's Daily Apple.

Yet another Primal Primer: Animal Fats

"Animal fats have recently been implicated as the cause of heart disease, obesity and, in a roundabout convoluted stretch of logic, global warming. If you let health officials tell it, they’re pure evil. Reviled, shunned, and lambasted by the general public (thanks to less-then-sterling endorsements by health officials), animal fats have really gotten a bad rap.

It wasn’t always this way.

No, for hundreds of thousands of years, animal fats played a huge role in the human diet – whether it was Grok going straight for the fatty organs and tossing the lean muscle meat to the dogs, Prometheus making a meager sacrifice to the gods more appealing by draping it in swathes of fat, or Mom cooking with real butter instead of margarine. But you already knew that. I don’t have to sell you guys on the beauty of animal fat . . ."

Click here for complete article.

Posted by Jeremy Jones at 7:29 PM | Comments (20)

June 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 23, 2009

090524 SUNDAY "Danny"

+++7am class on Monday, then Memorial Day Barbecue and open gym from 11am - 2pm (all other classes canceled).+++

Ron and Lynn C know the secret to a good marriage. . . GHD sit ups.

Workout: "Danny"

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. - crossfit.com

As many rounds as possible in 20 min of:

24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups

Post rounds to comments.

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Article:

Compound In Turmeric Spice May Stall Spread Of Fat Tissue

"The researchers theorized that dietary curcumin could stall the spread of fat-tissue by inhibiting new blood vessel growth, called angiogenesis, which is necessary to build fat tissue. Curcumin is a bioactive component in curry and turmeric that has been consumed daily in Asian countries for centuries without reported toxic effects. . . "

Click here for complete article.

Post your favorite curry dish to comments.

Posted by Jeremy Jones at 8:31 PM | Comments (6)

April 28, 2009

090429 WEDNESDAY "Rowing Relay Races"

+++DCF CLOSED THIS WEEKEND FOR NORCAL QUALIFIERS - Everyone should head down to Aromas and Cheer on your fellow DCFers!+++

I have been asked what the globe was for when people were looking at our pictures online. We use it for chalk. And EVERYONE knows to put their hands INSIDE of the globe to apply chalk right? (i.e. don't pull the chalk out of the globe and dust up the gym).

Workout: Rowing Relay Races

For time, With teams of 3 people.

Row 500m, rotate to next teammate in succession.

Repeat until all teammates have rowed 4 times. The clock does not stop while athletes change out. Post each 500m time to comments, as well as total team time.

(If working out by yourself, substitute 3 minutes of rest between sets. If working out with only one partner -a team of two people- sub in 1.5 minutes of rest for the missing teammate).

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Videos: Jon Gilson From Again Faster talks about rowing

The Concept2 Rower - Part 2 from Jon Gilson on Vimeo.