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)
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)
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)
March 29, 2009
090330 MONDAY
Our Diablo CrossFit Bank of America Climb Team that raised $2,557 for lung cancer research: Craig, Yvonne, Lauren, Adam and Tami.
Most of the team made it to the top in about 10 minutes. Exact results posted below.
Workout:
Front Squat
5, 5, 5, 5, 5
Post loads to comments.
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"Climb California" Results, out of 1086 Climbers, DCF definitely excelled.
DCF Results:
Craig H.: 10:10. 40th overall. 10th in 40 - 49 age group.
Adam M: 10:46 61st overall. 16th in 20 - 29 age group.
Lauren L: 10:51(!) 67th overall. 6th OVERALL WOMEN!! 3rd in 20 -29 age group!
Yvonne: 11:05 (!) 71st overall. 9th OVERALL WOMEN! 2nd in 40-49 age group!
Tami L: 11:56 (!!) 141 overall. 1st in 50 - 59 AGE GROUP!!
Results by age group, click here.
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Article:
Optimal Running Speed Associated With Evolution Of Early Human Hunting Strategies
". . .The result debunks the long-standing view that running has the same metabolic cost per unit of time no matter the speed — in other words, that the energy needed to run a given distance is the same whether sprinting or jogging. Though sprinting feels more demanding in the short term, the longer time and continued exertion required to cover a set distance at a slower pace were thought to balance out the difference in metabolic cost, says Karen Steudel, a zoology professor at the University of Wisconsin-Madison. . ."
Click here for complete article.
Post thoughts to comments.
Posted by Jeremy Jones at 8:25 PM | Comments (34)
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 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)
February 11, 2009
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)
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 3, 2008
081204 THURSDAY "Barbara"
'Handyman' Nick counts reps for Brodie.
Workout: "Barbara"
5 rounds, Each round for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 minutes in between each round.
Post time for each of 5 rounds and total time to comments.
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Article:
"Bally's Total (BANKRUPT) Fitness" . . .Again! (Click for complete article).
Failing economy or "Fitness Regime Change" ? Post thoughts to comments.
(my observation using 'Google Trends')
Posted by Jeremy Jones at 7:48 PM | Comments (15)
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)
October 30, 2008
081030 THURSDAY
Mitchel, Meg, Jenny V, and Cobi knock out some 'knees to elbows'
Diablo CrossFit Workout:
Overhead Squat
5, 5, 5, 5, 5
Post loads to comments.
Video: Coach Glassman explains the Overhead Squat.
CrossFit mainpage workout:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Video: Andy Petranek does Angie in 12:23 (with pretty damn good form).
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Article:
Robb Wolf writes about his Mass Gaining Experiment.
I went from a very scrawny 163 to a much stronger, although chubby 180. My strength improved a bunch but I really do not consider 5×5 efforts “strength” work. Too much fatigue, too little neuro activation and specificity. That considered, I think I have a shot a really increasing my strength levels with some focused work in this area. . .
Post thoughts to comments.
Posted by Jeremy Jones at 12:16 AM | Comments (13)
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 (18)
June 20, 2008
080621 SATURDAY "Anne = Legit"
Anne joined the DCF crew less than a year ago (left). This year she decided to run in the Camp Pendleton Mud Run on June 7th (right). Can you see a difference?
In the next week or so you can expect a full testimonial from Anne, and where those 50 lbs went.
Are you ready to be our next success story?
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Workout: 4 rounds for time
10 squat cleans (95lb, women, 135lbs men)
10 ring dips
200m sprint
Post time to comments.
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Article:
Personally, I think we are going to find out who the world's greatest athletes in the world are on July 5 and 6th at the CrossFit Games. . . But this article is interesting none-the-less (although I don't know about their judge selection). -jj
World's Greatest Athlete? From the Wall Street Journal
"We gave the performance stats and achievement records of 79 male athletes to a panel of 5 judges, and asked them to rank the competitors based on six criteria: speed; vision and reflex; stamina and recovery; coordination and flexibility; power, strength and size; and success and competitiveness. The final category examined success—records held and victories—as well as competitiveness, based on the sport's popularity."
Posted by Jeremy Jones at 9:08 PM | Comments (10)
