March 5, 2010

Saturday - Mar 6, 2010

Donna gets some air during her box jumps.

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Workout:

25-20-15-10-5 reps of:

Kettlebell Swings (Advanced: 54lbs, Intermediate: 35lbs, Novice: 26lbs)
Box Jump - 28"s (Advanced: 28", Intermediate: 24", Novice: 12")

Record total time.

*Use a 24" box with a 45lb bumper plate on top to make a 28 inch box.

Log your results online by clicking here.

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Video:

Posted by Jeremy Jones at 7:13 PM | Comments (15)

March 2, 2010

Wednesday - Mar 3, 2010

The iCrossFit phone application has been officially released!

Our very own Brian "Brhabdo" Pandji and his pals have developed a cool app for the iphone and itouch for all CrossFitters to use. It turns your device into great workout companion with timers, round counters, benchmark workout lists, demonstration slides for the exercises, workout logs, and more!

Right now it is available for a limited time at $0.99. Click here to go to open itunes and go to the download page.

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Workout: Front Squat

5 - 5 - 5 - 5 - 5

Metabolic Conditioning Workout: How many 'Newbies' in 9 minutes?

As many rounds as possible in 9 minutes:

400m run
10 pull ups
20 push ups
30 sit ups
40 squats

Record total number of "Newbies" as well as the fraction of the last one completed.

Log your results online by clicking here.

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Article: Stress hormone cortisol linked to depression and obesity in teen girls.

". . . This is the first time cortisol reactivity has been identified as a mediator between depressed mood and obesity in girls," said Elizabeth J. Susman, the Jean Phillips Shibley professor of biobehavioral health at Penn State. "We really haven't seen this connection in kids before, but it tells us that there are biological risk factors that are similar for obesity and depression. . . "

Click here for complete article.

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Video: Now that our Primal Nutrition Challenge is in full swing, I figured I'd re-post this video. This the author of the book "Good Calories, Bad Calories" doing a talk at UC Berkeley. There are 10 parts, watch them all. He makes a lot of great points regarding calories, nutrition, our ancestors, etc.

Posted by Jeremy Jones at 7:00 PM | Comments (3)

February 26, 2010

Saturday - Feb 27, 2010

+++Classes as usual this weekend!+++

Post caption to comments.

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Workout: Back Squats

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout:

As many 'SealFit Man Makers' (See video below) as possible in 2 minutes, rest 1 minute. 3 rounds. Advanced: 45lbs, Intermediate: 25lbs, novice: 15lbs

Record total repetitions completed.

Log your results online by clicking here.

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Video: Seal Fit Man Maker demonstration video:

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Please excuse our guests!

We are hosting the CrossFit Running and Endurance Seminar at the gym this weekend. All classes will happen as usual, but you'll have to pardon our guests it may disrupt some of our usual daily operations!

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Notice the voting tab on the right? Would you like the classes to start on the hour or the half hour? Let us know what you think.

Posted by Jeremy Jones at 9:45 PM | Comments (15)

February 24, 2010

Thursday - Feb 25, 2010

David Cohn's Seminar was a great success last week!

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Workout: Hang Power Snatch

1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
(10 rounds of 1 rep, novices should stay light and just practice form)

Metabolic Conditioning Workout: As many rounds as possible in 10 minutes

100m Bumper Plate Farmer Carry (advanced: 45lb, intermediate: 25lb, novice: 10lb)
20 jumping chest to bar pull ups (Novice: 10 reps) The bar height should be 2-3" above your head.

Record total rounds.

Log your results online by clicking here.

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Event:

Who is interested in doing the Warrior Dash?

April 10 and 11 in SoCal (Lake Elsinore, CA -past Los Angles-)

October 30 in NorCal (Zamora, Ca -past Vacaville and Davis-)

Post to comments if interested.

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Only a few days left in the "Challenge of the Month" !

It is still anyone's game! Jeniffer H. and Mark set the top scores yesterday, but there is still time to give it a shot. Find out how many "trucker squats" you can do in 2 minutes.

Posted by Jeremy Jones at 9:03 PM | Comments (11)

February 23, 2010

Wednesday - Feb 24, 2010

Hector and Aaron. Handstand push ups, or holding down the planet? You decide.

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Workout: "Annie with extra knees to elbows"

For time:
50 Double Unders
50 ABMAT Sit-ups
3 Knees-to-elbows
40 Double Unders
40 ABMAT Sit-ups
6 Knees-to-elbows
30 Double Unders
30 ABMAT Sit-ups
9 Knees-to-elbows
20 Double Unders
20 ABMAT Sit-ups
12 Knees-to-elbows
10 Double Unders
10 ABMAT Sit-ups
15 Knees-to-elbows

Post total time.

Log your results online by clicking here.

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Article: Obesity, Big Beet? Blame Darwin.

". . .When populations shifted to agriculture about 10,000 years ago, a carbohydrate-rich diet became the norm. Early farmers had more calories but less nutrition, and average heights dropped from 5-foot-9 to 5-foot-3 for men, and from 5-foot-5 to 5-feet for women. Metabolisms adjusted over the millennia—but populations that shifted to agriculture more recently, like Polynesians and American Indians, have the highest rates of obesity and Type 2 diabetes today.

Evolution even plays a role in yo-yo dieting, according to Rudolph Leibel, an obesity expert at Columbia University Medical Center and one of the discoverers of leptin, the hormone that usually signals the body to stop eating. Leptin levels fall rapidly when people lose weight, setting off a cascade of physiological changes that burn fewer calories and act to pile weight back on. "That was great during times of famine, but these days, it's counterproductive," says Dr. Leibel. . ."

Click here for complete article.

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Video: If you think that humans are changing due recent changes in diet and technology, you should see how much mice have changed (make sure you watch the whole thing):

(Thanks to Mike E for the video. Mike knows to not to do mouse traps without a spotter. -jj)

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Skills Clinics

Wednesday night at 7pm: Olympic Weightlifting - The Snatch. Mark will take everyone on a journey of what you need to do to get those snatch numbers bigger. Click here to sign up!

Thursday afternoon at 1pm: Double Unders - Pesky double unders got you down? Take this class and figure out what you need to do to improve. Click here to sign up!

Posted by Jeremy Jones at 7:16 PM | Comments (14)

February 22, 2010

Tuesday - Feb 23, 2010

Laci, Scott, Darren, Matt and Shannon at CrossFit Oakland for the Competition last Saturday.

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Workout: Push Press

3 - 3 - 3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout:

Stair Climb Preparation! As many "arm assisted virtual stair steps" as possible in 9 minutes, or try to accumulate 700 vertical feet. 350 steps (24") or 420 steps (20") - as long as it takes less than 9 minutes.

Use any box height you'd like. Add up total reps to the box height used to get total vertical distance traveled.

Different than a "skipping step up", an "arm assisted virtual stair step" is completed using box of any given height. Starting with both feet on the box, one foot is lowered to touch the foot down to the floor behind the box. When the foot returns to the top of the box, 1 rep is completed. Alternate legs. The 'arm assist' can come from a fixed bar like a low pull up bar, a rope or ring, that allows the arms to aid in getting to the movement. If you plan on running to the top of the Bank of America during the 'Climb for Air' race, you should be using your left hand predominantly.

(Everyone can thank Mountain for the idea).

Log total distance traveled (not reps), or time it takes to get to 700 vertical feet.

Log your results online by clicking here.

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In case you didn't catch these videos on Mark's Daily Apple

Reprogram Genes: Epigenetics

Right now, everyone who is eating Primal is re-programming their genes for health, longevity, performance, fat loss, etc. Hang in there! It gets easier!

Posted by Jeremy Jones at 5:50 PM | Comments (25)

February 16, 2010

Wednesday - Feb 17, 2010

Some of the DCFers who went to the CrossFit Throwdown in East Sac Saturday (as well as Pat Barber aka 'Santa Cruz Leprechaun' stuffing his face on the right). Jen Wells photographer (second in from the left, middle of the column).

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Workout: Overhead Squat

3 - 3 - 3 - 3 - 3 - 3 - 3 (that is 7 sets of 3)

Metabolic Conditioning Workout: As many rounds as possible in 7 minutes

15 wall ball (advanced: 20lb, 10ft, intermediate: 14lb, 10ft, novice: 10lb, 8 ft)
15 Sumo Deadlift High Pulls (advanced: 95lbs, intermediate: 65lbs, novice: 35lbs)

Record total rounds.

Log your results online by clicking here.

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Videos (Thanks to CrossFit Vallejo for showing me these)

(I am totally getting Jax ready to do the same thing after he turns two. -jj)

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Don't forget to sign up for the Primal/Paleo Skills clinic this Thursday night at 6pm and the Primal/Paleo Cooking class on Saturday!

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Article: Melissa Urban spouts some good info on stretching and cracking the kinks in your muscles on the Whole 9 website.

". . .We train SO hard… and yet I’d venture to say that all of us have some sort of mobility e-brake permanently stuck in the “up” position. I observed that at Kelly’s seminar, when only 3 out of 60 people in the room passed a simple hamstring flexibility test. As I told Kelly later that day, “One thing I took from your seminar… I’m all messed up, but so is everyone else.” For me, my top priority e-brake is hip mobility. . ."

Click here for complete article

(Thanks to Scott for the link. Your kinks might be large, but at least you know how to work them. -jj)

Posted by Jeremy Jones at 9:22 PM | Comments (19)

February 15, 2010

Tuesday - Feb 16, 2010

Shelby Tancredi Strikes Again! (Remember when Shelby rowed 4000m for $1? This time she rowed 5000m and got an iphone from Craig! . . . now why the note is in Mark's handwriting, I am not sure).

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Gymnastics Warm Up: Handstand and handstand walking practice

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Workout:

25-20-15-10-5 reps for time.

Box jump (advanced: 24", intermediate: 20", novice: 12")
ABMAT Sit up (anchored okay)
Push press (adv: 115lbs, int: 75lbs, nov: 45lbs)

Log your results online by clicking here.

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Video: Laci stopped by Desert CrossFit when they were doing some cleans and they made this video of Laci getting a PR!

(Nice job Laci, and nice job Desert CrossFit. You guys definitely know talent and skill when you see it. -jj)

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Article: Trust the label not your tongue when it comes to salt.

Did you know that a cup of corn flakes has about the same amount of sodium as a cup of potato chips? Trust labels, not your taste buds to control salt intake. . .

Click here for complete article.

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Free Russian Kettlebell Class with David Cohn! This Thursday 11am - 12pm

Email us if you are interested in attending.

Posted by Jeremy Jones at 1:36 PM | Comments (13)

February 7, 2010

Monday - Feb 8, 2010

February Challenge of the Month: Maximum "Trucker Squats" in 2 minutes (See below for details). Thanks to Tyler and Carry for demonstrating.

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Workout: Split Jerk

3-2-2-2-1-1-1-1

You should be using bumpers, so drop the weight after the last repetition of each set (don't lower it back down onto your collar bone to re-rack it).

Scaling: If still learning technique (this is the first or second time doing jerks) practice a lot of lightweight Jerks or do the following -

Push Press to Push Jerk.

10 - 10 - 10 - 10 - 10

Try to keep increasing the weight until you have to jerk it.

Metabolic Conditioning Workout:

5 rounds-
Sprint 200m
Rest 1 minute

Record times for each sprint.

(Or attempt the new "Challenge of the Month"!)

Log your results online by clicking here.

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Challenge of the Month: February 2010

First - Congratulations to Sacha, Patrick, Jeniffer, and Katie, the winners of last month's ChOM. Make sure you collect your prizes from JJ. Everyone learned a little more about how the rower works, and will hopefully put a little more thought into their technique and the use of the damper.

This month's Challenge involves a little movement I like to call "Trucker Squats". Essentially this is a squat with a plate held out at arms reach (see picture above). The competition is maximum squats in 2 minutes. The plate must be held over a 24 inch box and it must be extended the entire effort (if you can't go 2 minutes that is okay, but the "set" ends when you can't keep it up anymore). If the arms drop to where the center of the plate is below the shoulders (see Tyler above), or if the plate touches the box, the "set" ends.

Full range of motion squats are required (that means crease of the hip must be below the top of the knee).

Women will use the 10lb bumper plates and Men will use the 25lb bumper plates.

A Note on ChOMs: Participation is completely optional, and you are allowed to try as many times as you like. But if you do make an attempt, it is mandatory that you write it on the whiteboard regardless of how you performed. The ChOMs are supposed to be completely transparent, and we want to see everyone's progress over the month (not just the people who do 'good'). At least two of the previous ChOM winners were able to win because they continued to practice throughout the month and made vast improvements over their original performances.

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Video:

(I would categorize this under "Our Girls Can Crush Your Boys" -a CrossFit Balboa quote- Thanks to Kate A for the video. It is women like you that are going to help crush the stigma of what a "Fit" woman should look like in the popular media. -jj)

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Upcoming Skills Clinics!

For those of you who don't know, "Skill Clinics" are classes in addition to our regular workout classes that cover movements, skills, techniques, nutrition. . . and generally any topic that applies to making people "Fit Beyond Expectation". They are set up so that they have limited spaces for attendees to make sure the classes are top quality as well as focused enough so that you get a lot of individual attention on the specific topic (many times you will probably leave with 'homework').

If you have an idea for a Skill Clinic, please email it to jeremy@diablocrossfit.com, and we'll look into scheduling it!

Thursday Feb 11 - 6pm "Rope Climbing"
Saturday Feb 13 - 1pm "Intro to Running Technique"
Sunday Feb 14 - 8:30am "Primal Nutrition Challenge Start!"
Tuesday Feb 16 - 6pm "Kipping pull up drills"
Thursday Feb 18 - 6pm "Shopping for Paleo/Primal Foods"

Click "Continue Reading" below for details on each class.

Thursday Feb 11 - 6pm "Rope Climbing" with JJ
Learn the techniques and progressions to move from never touching a rope to full ascents. Get your first rope climb, master the foot technique, or learn how to avoid rope burn. We will start with the most basic exercises and concepts and move up to advanced skills (such as upside down climbing, for people interested). ABILITY TO DO PULL UPS NOT REQUIRED.

Saturday Feb 13 - 1pm "Intro to Running Technique" with Sarah
Hate running? Most likely you need to learn better running technique. Come to this class to learn the basics of good running form, how to run so that you avoid injury, and what drills you should be doing to improve your running times as well as create more efficient technique.

Sunday Feb 14 - 8:30am "Primal Nutrition Challenge Start!"
That's Right! The 6 week Diablo CrossFit "Primal Nutrition Challenge" will be starting this Sunday at 8:30am. We will be signing people up all week. We will be taking 'before' pictures (kept completely confidential), distributing hand outs, as well as covering the basics of what it means to be 'paleo/primal'. We'll also be doing some performance testing. After 6 weeks, we'll take 'after' photos and the participants will vote for the top male and top female winner who will be awarded a cash prize! Stay tuned for more details this week.

Tuesday Feb 16 - 6pm "Kipping pull up drills" With JJ
Still working on getting your first pull up, or trying to get past that hump of just 1 or 2? Come to this clinic for drills and techniques to help master the art of the kipping pull up.

Thursday Feb 18 - 6pm "Shopping for Paleo/Primal Foods" with Mountain
If you are sold on the "Paleo" diet or "Primal" eating, but do not know what you should be buying and where you should be shopping this class is for you. We will provide shopping lists, great local places to get quality foods, as well as what you can make with the foods you have bought.

Posted by Jeremy Jones at 7:59 PM | Comments (19)

February 5, 2010

Saturday - Feb 6, 2010 "Fight Gone Bad"

Matt B attacking dumbbell thrusters.

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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 exercises must be completed in order, but the starting point can be chosen. 3 rounds.
The stations are:

Box Jump: 20" box (Reps)
Push-press: 75 pounds (55lb women) (Reps)
Row: calories (Calories)
Wall-ball: 20 pound ball, 10 ft target. (14lb ball, 10 ft target, women) (Reps)
Sumo deadlift high-pull: 75 pounds (55lb women) (Reps)

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.

Use a partner to count reps.

Log your results online by clicking here.

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Video:

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Considering Being on the Affiliate Team?

Every athlete at Diablo CrossFit is part of the "Affiliate Team", all we need to do is choose who best to represent us at the CrossFit Games (call it our 'First String').

Email Jeremy (jeremy@diablocrossfit.com) if you are even considering being on the affiliate team for the Team Qualifiers at the end of May.

Posted by Jeremy Jones at 7:08 PM | Comments (15)

February 4, 2010

Friday - Feb 5, 2010

Workout accomplished. (Danny H.)

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Workout: Clean (power or squat cleans acceptable, dropping the bar between reps is allowed, but rest between reps should be a few seconds maximum)

3 - 3 - 3 - 3 - 3

Record loads used for each round.

Metabolic Conditioning Workout: As many rounds as possible in 10 minutes.

20 Deadlifts (advanced: 135lbs, intermediate: 75lbs, novice: 45lbs)
30 Jumping chest to bar pull ups (use bar 2-4 inches above your head height)
1 min rest

Record total rounds.

Log your results online by clicking here.

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Video From TED Talks: What is the optimum formula for longevity To find the path to long life and health, Dan Buettner and team study the world's "Blue Zones," communities whose elders live with vim and vigor to record-setting age. At TEDxTC, he shares the 9 common diet and lifestyle habits that keep them spry past age 100.

(Its 20 minutes long, but worth it! -jj)

(I don't agree with everything reviewed in the video, but it does have some really interesting points and observations. -jj)

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Free CrossFit Classes at Sports Basement Walnut Creek!

For the next 4 Sundays (7th, 14th, 21st, and 28th) we will be doing free CrossFit classes at Sports Basement in Walnut Creek at 12:30pm. No experience necessary! Get your apprehensive friends and family to try it out. Of course, all Diablo CrossFit Regulars are welcome as well.

See you there!

Posted by Jeremy Jones at 7:18 PM | Comments (14)

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)

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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.

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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)

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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)

January 5, 2010

Wednesday - Jan 6, 2009

Ben Wise is one of the people competing for DCF at the CrossFit Northern California Sectionals March 27-28!

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Workout: Front Squats

5 - 5 - 5 - 5 - 5

Record loads used for each round.

Metabolic conditioning workout:

For time. 21 - 15 - 9

Box Jump - 24 in.
Knees-to-elbows
Clap Push-ups

Record total time.

Log your results online by clicking here.

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Video (found on Mark's Daily Apple):

(my only complaint is that they mention Low fat / Non fat milk as a good alternative. . . Don't drink Non fat milk people, it is bad. -jj)

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Affiliate Team Competition in Sacramento!

From Justin Riley at CrossFit East Sac: "The event will be held on Saturday February 13 at 9:00 am and will run most of the day. Teams will be composed of 2 men and 2 women who all train at the same facility. Multiple teams are allowed from each facility, but the event will be limited to 25 teams and sign-ups will be first come first serve."

Post to comments if you are interested in participating on the team or going as a spectator!

Posted by Jeremy Jones at 9:53 PM | Comments (23)

January 3, 2010

Monday - Jan 4, 2010

Sarah loves jerks (and push presses).

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Workout: Push Press

3 - 3 - 3 - 3 - 3 - 3 - 3

(that's seven rounds of 3)

Record loads used for each round.

Metabolic Conditioning Workout:

As many rounds as possible in 12 minutes of:
5 Pull-up - Chest To Bars
8 Burpees
100m Farmer carry - bumper plate 90 lbs

Record total rounds.

Log your results online by clicking here.

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Diablo CrossFit on KTVU Channel 2 News!

In case you missed the broadcast last week here are both versions for your viewing pleasure!

Click on the picture above for the longer version.

Click on the picture above for the shorter version.

Posted by Jeremy Jones at 7:27 PM | Comments (9)

January 1, 2010

Saturday - Jan 2, 2010

Diablo Crossfit is in agreement with Derek's shirt.

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Workout: Hang Power Cleans

3 - 3 - 3 - 3 - 3

Record loads used each round.

Metabolic conditioning workout:

Surprise workout brought to you by Mountain! (Don't worry, it will be less than 10 minutes).

Log your results online by clicking here.

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Video from CrossFit Stockholm:

(Remember that article "Beware of the sexy metcon?" . . . well this isn't exactly what I was thinking, but it is a good illustration. Apparently this wacky swede video was inspired by John Welbourn at CrossFit Football. -jj)

It is embedded here, but it needs to be watched in 'full screen' mode to be truly appreciated.

Posted by Jeremy Jones at 8:56 PM | Comments (12)

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.

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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.

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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)

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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!

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We are open today from 10AM - 3PM - Classes at 10, 11 & 2:00!

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"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 28, 2009

Tuesday - Dec 29, 2009

Derek almost gets 245lbs up for his split jerk (almost because he brought his front foot back before his back foot. . . then lost the weight out in front).

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Workout: "Helen"

3 rounds for time.

400m run
21 kettlebell swings (men: 53lbs, women: 35lbs)
12 pull ups

Record total time.

Compare to "Upside Down Helen" as well as your regular "Helen Times".

Log your results online by clicking here.

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Found this awesome parody on Mark's Daily Apple.

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Article: Researchers find reasons why some people continue to eat even after they are full.

" . . . For this study, the researchers conducted two standard behavioral tests. In the first, they evaluated whether mice that were fully sated preferred a room where they had previously found high-fat food over one that had only offered regular bland chow. They found that when mice in this situation were administered ghrelin, they strongly preferred the room that had been paired with the high-fat diet. Mice without ghrelin showed no preference.

"We think the ghrelin prompted the mice to pursue the high-fat chow because they remembered how much they enjoyed it," Dr. Perello said. "It didn't matter that the room was now empty; they still associated it with something pleasurable.". . ."

Click here for complete article.

Posted by Jeremy Jones at 6:48 PM | Comments (22)

December 13, 2009

Monday - Dec 14, 2009

The DCF crew who made it down to the Matt Bishop Memorial workout at CrossFit Solano (you might want to observe the feet)

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Olympic Weightlifting Warm up:

Split jerk 3 sets of 8 with light to moderate weight.

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Workout: 400m repeats

400m run
Rest 2 minutes

Four rounds. Record time for each round.

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Video from the Matt Bishop Memorial workout at CrossFit Solano:

Bishop Family Fundraiser from DJ on Vimeo.

Posted by Jeremy Jones at 8:55 PM | Comments (15)

December 9, 2009

Thursday - Dec 10, 2009 "Shed Your Clothes at the Shed and Movie Showing!"

Matt Lisle: "You've been DCFed"

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Workout: Back Squats

3-3-3-3-3

Record loads used for each round.

Metabolic Conditioning Workout: As many rounds as possible in 8 minutes

15 box jumps (20" height)
15 sit ups
15 back extensions (sub good mornings if needed)

Record total rounds.

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New Challenge of the Month: Hold on for dear life!

December's Challenge of the Month (ChOM) is going to be holding onto the Diablotron for time!

Just hang on as long as you can. You can use any grip desired and change grip as much as you like, but you can only hang with your hands (no looping and elbow or foot). Tape or rubber grips can be used to save the palms, but nothing that assists in holding your hand closed, or takes away weight from hands and fingers (gymnastics grips for example).

The time will start when the feet leave the floor. As soon as the feet touch anything (floor, pillar, etc) the time will stop.

There is a women's and a men's category. 1st place in each category will win a prize. As usual, you are encouraged to attempt this as many times as possible in the month of December.

Now start Hanging - It's already the 10th!

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Shed Your Clothes at the Shed!"

This is the season for giving, and we all know how generous CrossFitters are, so come "Shed your Clothes at the Shed!"

At 3pm this Sunday, we are having a party open to everyone. We'll be having a workout, barbecue, clothing swap as well as showing the movie "Food Inc."

Click "continue reading" below for details.

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Shed Your Clothes at the Shed!"

Pick out your clothes that no longer fit you due to your awesome progress at DCF (we hear about it all the time. Seriously, we should make it part of the waiver). . . Then bring them to the gym where we will have a clothing swap!

Any of your left over clothes can be brought home with you, or left with us and we'll donate them so that people in need can get them before Christmas! Feel free to bring 'extra' clothes in another box (clothes that people at DCF don't want) if you want us to donate it for you.

Even if you don't have any clothes to exchange, please feel free to come check out what is available and partake in the other festivities!

At 3pm we will have the workout, then barbecue and clothing swap.

Feel free to bring any food or holiday treats you like (and we won't tell the "Paleo Police" on you if it isn't primal/paleo, but don't be surprised if there is a lot of leftovers). After everyone has eaten, we'll be showing the movie:

"Food Inc."

Posted by Jeremy Jones at 8:58 PM | Comments (8)

December 2, 2009

Thursday - Dec 3, 2009

New workout attire: Snuggie? Post thoughts to comments.

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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.

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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.

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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 25, 2009

Thursday - Nov 26, 2009 "Happy Thanksgiving Turkey Drag"

Jackson Scott (Kevin's son) PR's his deadlift at 10lbs. Age 1.

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Workout:

Join us for the "Turkey Drag" at 9am (see below for details), or. . .

Run 5k (3.1 miles) for time.

Record total time.

"Turkey Drag" Details!

Time: 9am
Place: Parking lot entrance off of Pleasant Hill Road (across from Alcalanes High School).
Workout length: at least an hour (probably two).
Notes: It might be muddy. Wear shoes you can get messy with (and with good treads). Bring work gloves if you have them.

For those who want to just hike up the hill, that will be fine (that is a challenge in itself). For those who want a little 'extra' challenge, we'll be assigning teams, and each team will be responsible for 'bringing' a 'turkey' up to the top. There will be some bonus components as well. Be prepared for the unknown!

(All other classes will be canceled today).

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Don't forget to sign up for Mark Sisson's Free "Primal Blueprint" book signing and talk at Diablo CrossFit Monday, December 7th!

Click here to reserve your spot (we expect this event to fill up quickly!)

Click here to watch a video of Mark Sisson talking about his book on the "View By the Bay" talk show!

Posted by Jeremy Jones at 10:01 PM | Comments (7)

November 17, 2009

Wednesday - Nov 18, 2009 - "Happy Birthday Ronnie Lo!"

Laci = Strong

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Workout: (Happy Birthday Ronnie Lo!)

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

Post number of rounds completed to comments.

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Video: From Sunday's workout (I love the line at the end. -jj).

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Article: Depression as deadly as smoking

" . . . Utilizing a unique link between a survey of over 60,000 people and a comprehensive mortality database, the researchers found that over the four years following the survey, the mortality risk was increased to a similar extent in people who were depressed as in people who were smokers. . ."

Click here for entire article.

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The "iCrossFit" App for iPhones and iPod Touch

Special Sneak Preview for Diablo CrossFitters only!

Come in this Saturday to get the first version of the new iphone app we have been working on. Brian P (aka "Brhabdo") and the team will be on hand Saturday at 11am to upload a free trial version to DCFers, before it is even released to the public!

Tons of workouts in the database, photo slide shows demonstrating exercises, timers, round counters, and much, much more! Come check it out this Saturday!

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Anyone interested in having a movie night after class on this Friday night (showtime around 8:30pm, kids okay)? Post to comments We have both "Every Second Counts" or "Food Inc." available for showing. . . we could even watch "Pumping Iron" if everyone asks nicely (I don't want to wear out my copy unless people are going to appreciate it. -jj)

Posted by Jeremy Jones at 3:18 PM | Comments (45)

November 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).

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Video: "Forget cycling. Let's invent a bike based upon the elliptical!" . . . (sometimes ideas sound better than they are).

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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

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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 4, 2009

Thursday - Nov. 5, 2009

Craig and Julie duke it out. . . I am not sure over what, but it looks like Craig is winning.

Workout: Front Squats

5, 5, 5, 5 ,5

Record loads used each round.

Metabolic conditioning workout: "Fran light"

For time: 21-15-9

Thrusters (men: 45lbs, women: 33lbs)
Pull ups (sub 2x jumping pull ups if you can't do more than 15 kipping pull ups in a row).

Record total time.

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Great video I found out about through Robb Wolf's blog (who in turn found out about it on Dr. Eades' blog. It is a long video, but much like the last one on sugar. It is a great video! Make sure to check out Dr Eades' blog for a great breakdown and his take on the video.

Watch the video in a larger format here.

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Specialty Clinic Tonight at 7pm: Double Unders

There is still space left to learn how to master double unders, but this class may fill up.
Sign up now by clicking here!

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Don't forget that Roger Harrell from CrossFit Marin is having a series of Gymnastics workshops on this Saturday - Including one geared toward trainers, one geared toward intermediate athletes, and one for beginners. Reserve your spot on their site, and post to comments if you plan on going (maybe you can carpool with other DCFers!)

Posted by Jeremy Jones at 9:03 PM | Comments (20)

October 25, 2009

091026 Monday

Jasmine (5.5 months pregnant), Malissa, and Jeff doing some "waiter walks".

Workout: Overhead Squats

5, 5, 5, 5, 5

Record loads used for each round

Metabolic conditioning workout: 2 rounds, count reps

1 minute tire flips, count reps (men use heavy tire, women use lighter tire)
1 minute of knees to elbows, count reps
1 minute of kb snatches (53lb men, 35lb women), alternate arms as desired
1 minute back extensions
2 minutes rest

Record total repetitions. Start on any exercise you want, but perform them in order. (Hint: if you do not have a partner to record repetitions for you, just keep a running total. i.e. 20 after tire flips, 38 after knees to elbows, 52 after kb snatches, and 53, 54, 55. . . at back extensions. etc.)

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Video: Sugar: "The Bitter Truth"

"Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology, explores the damage caused by sugary foods. He argues that fructose (too much) and fiber (not enough) appear to be cornerstones of the obesity epidemic through their effects on insulin. . ."

Holy cow this is a good video. I've already watched it twice, and so should you (it is pretty long so I recommend watching it in parts). -jj

Posted by Jeremy Jones at 7:42 PM | Comments (34)

October 20, 2009

091021 Wednesday "Christine"

Why Lauren is having so much fun and Justin is not. . .I have no idea (Probably because she is beating him).

Workout: "Christine" (at Travis' request, he's leaving us!)

Row 500
12 Bodyweight Deadlifts
21 Box Jumps (20inch)

3 rounds for time.

Record total time.

The alternate workout for those of you still a little tender from Monday's Deadlifts:

"Christine with a twist"

Row 500
12 Push Presses with half bodyweight
21 Box Jumps (20inch)

3 rounds for time.

Record total time.

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Article: Now I've always said that if you think it is expensive to eat good quality food, it is still a lot cheaper than paying for the hospital/pharmaceutical bills later. Apparently, this study says that nutritionally, vegetables, vegetable soups, and fruit are the best 'bang for you buck'. I am not sure I buy the soup thing, but the rest of this report does make some good sense.

I wonder how 'processed' versus 'unprocessed' foods compare? -jj

New affordable nutrition index is first measurement tool to evaluate affordable nutrition

"The ANI is guided by recommendations in the U.S. Dietary Guidelines for Americans and calculates a food score based on nine essential nutrients to encourage (protein, fiber, iron, calcium, potassium, magnesium, and vitamins A, C and E) and three nutrients to limit: saturated fat, added sugars and sodium.

Nearly 300 commonly eaten foods including fresh vegetables, fruits, grains from an independent food intake frequency questionnaire, and various convenience foods, including a variety of Campbell’s® soups, were assessed in the study. Results showed that dark colored vegetables, certain fruits and vegetable soups were among the most affordable, nutritious foods. . ."

Click here for complete article.

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Next Skills Clinic TONIGHT!: "Craig Coaches the Clean"

Wed, Oct. 21 at 7:00 PM

Sign up now by clicking here! (you'll have to sign into your Mind Body account).

Topics to be covered:
Proper Start position
The 2nd pull
The scoop
The catch
Drills to improve technique

The number of athletes who can attend is limited so make sure you sign up right away to reserve your spot! You can purchase 10 packs for specialty clinics by clicking here.

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Justin (pictured above) is also a video producer. Here is a video he was inspired to produce for the Green Day song "East Jesus Nowhere"

Road To Nowhere - Set to "East Jesus Nowhere" by Green Day from On Point on Vimeo.

(There are a few DCFers in the video as well, good luck finding them)

Posted by Jeremy Jones at 8:08 PM | Comments (30)

September 14, 2009

090915 Tuesday

Holley does broad jumps faster than light.

Olympic Weightlifting Warm up: Overhead squat, 3 sets of 8. Start light and add weight if you feel comfortable.

Workout: 7 rounds for time of:

10 Sumo-deadlift high-pulls (95lbs men, 65lbs women).
10 Ring dips.

Record total time.

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Article from the "Life Spotlight": If running is so natural, why are 80% of runners suffering from some kind of injury right now?

". . .But what are we also seeing? Running injuries on the rise (especially knee pain)….so much that there is whole industry that just caters to those running injuries including 100s of special running shoes, all sorts of knee braces, expensive custom shoe inserts, and what seems to be an orthopedic surgeon on every corner.

Seriously, if running is naturally this destructive then why aren’t some other nations that spend their life running daily in wheelchairs for life?

Doctors and other people treating runners with injuries are quick to blame muscle imbalances, inflexibility issues, or even some “genetic” (the biggest cop out in modern medical treatment) disorder to your foot. While some of the issues may be true, the question becomes how do you fix or prevent them.

The biggest question however may just be what if our modern attempts at making a “better way to run” was in fact just taking us in the other direction? What if we are doing this to ourselves? . ."

Click here for complete article.

Video highlighted in the article:

Posted by Jeremy Jones at 3:50 PM | Comments (32)

September 7, 2009

090908 Tuesday "Push Jerks"

Sarah T goes overhead with some push presses.

Workout: "Push Jerk"

3, 3, 3, 3, 3

Record loads used for each round.

Metabolic Conditioning Workout: Row 500m max effort, rest as needed (about 2 minutes is probably good) Row 500m max effort again. Try and beat your first effort with a slower strokes per minute (SPM) rate by increasing the efficiency of your stroke.

Record times for each row and the duration of the rest interval in between.

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Trainer gains 90 lbs of fat to better understand his clients. Good idea, or just an excuse for letting himself go? Post your thoughts to comments.

Posted by Jeremy Jones at 7:56 PM | Comments (24)

September 3, 2009

090904 Friday

+++All usual classes canceled on Monday. Special 8am class on Monday, Open gym from 12:00 - 3:00 for those looking for a later workout.+++

Stavros, post 1/2 Marathon (Santa Rosa Inaugural) last weekend (he sure looks happy doesn't he?) Click 'continue reading' below to see his account of the race.

Workout: As many rounds as possible in 15 minutes

- Burpee Broad jump 60' (15 four foot tiles - the short way or 10 tiles the long way)*
- 10 handstand push ups on paralettes (shoulders to hands, no partial reps. Put feet or knees on a box if necessary to get full range of motion)

*See video below at 6:00 for description. Feel free to launch yourself forward on the push up portion after you squat down.

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Burpee Info:

The Burpee from Patrick Cummings on Vimeo.

(Video from Jon Gilson at Again Faster)

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LABOR DAY BBQ - OPEN HOUSE!

Come to our Barbecue on Monday! We'll supply the grill, you bring any meat and beverages you might want. Bring your family and friends. It will be a blast!

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"Yesterday I ran my first Half-Marathon. It was during the inaugural "Santa Rosa Marathon" that took place in downtown Santa Rosa.

Up until the race, I had never run more than a 10k, and those were at then end of Olympic Distance Triathlons. I signed up for this race with a group from Local 1401, our firefighters union. Going into the race, I did not know what to expect, or how my body would feel compared to a triathlon. I figured it would be similar effort and timeframe as any Olympic tri. In preparing for the race, I pretty much stuck to my standard 3-sport training schedule. The last couple weeks heading into the race I spent a bit more time running, a handful of 30-50 minute runs, and some interval/sprint work.

Race day came quickly, and without rest. The night before at work was chaotic, and surprise, I only got a couple hours sleep before race day (that seems to ALWAYS happen). I ate a bit more than usual pre-race, maybe too much, but oh well. I had some Peet's and water and headed to the race. There were roughly 600 people racing and we lined up according to "pace", I jumped in between the 6-7min and 8-9min. One of my main goals was not to "take the bait" in the beginning of the race. Meaning, stick to my strategy, start at a comfortable pace...and if I feel good at halfway point, speed up. The pace I was aiming for was 7:30 miles, and my race goal was 1:45 overall time.

The gun went off and we started running. Of course tons of people flew out of the gate...I definitely felt tempted, but stuck to my plan. Mile #1, 7:41, felt good and loose at the end of it, ramped up just a bit. Mile #2 felt good, still getting loose and finding stride, 7:33. At Mile #3, the pack thinned a bit, which was fine with me, 7:34. We were on pavement, running next to Santa Rosa Creek. Mile #4, feeling better and they had the 5k distance marked, I crossed at 22 or so, good pace, 7:22 for the mile. Mile #5 I ran with a couple of guys, we chatted about CDA Ironman Triathlon, and how they were both going to do it next year...they weren't interested in keeping a 7:30 pace though, so I said cya, 7:31 that mile. Mile #6 felt good also, 7:28. I was comfortable so far at this distance, I was used to running this far at the end of a triathlon. I didn't feel fatigued and my body felt fresh. Mile #7 things changed a bit, a bug flew in my eye, I couldn't get it out and it threw me off a bit, managed a 7:42. I needed to get back on pace for Mile #8 so it took some concentration and found some people to chase, 7:30 for that one, back on pace! Mile #9, I started to feel the fatigue setting into my legs, knees, and feet. Still wasn't breathing that hard though, 7:28. At this point, I knew I had a few miles left, and no more than a half hour of running. I decided to push a bit harder. Racers in front of me were slowing, and I was catching people, which charged me up. Right around this point, I knew I had a chance at sub 1:40 overall time, I wanted to go for it. Mile #10 took me 7:22, my fastest pace yet. Mile #11 was tough, the course was on gravel and it really started to hurt my feet, there were a number of switchbacks this mile, didn't feel that great, 7:30. Only 2 miles and change left, time to PUSH. Mile #12 took some mental effort, as well as pushing myself, I passed a handful of racers and gained some momentum, 7:07, by far my fastest. Mile #13 , I don't remember that much about it, except that I was hurting, and pushing hard, 7:12. The 1/10th took me 39 seconds. I crossed the finish line in as close to a sprint as I could, feeling tired but strong. I stopped my watch and looked up.

My total time was 1:37.43

I am VERY happy about that time, I felt comfortable pushing for a 1:45, but when sub 1:40 was in reach, I knew I had to grit it out. It was worth the pain. The finish put me 36th overall (out of 500 1/2 marathoners), and 5th out of my age group (the winner of my age group finished in 1:14...WTF!?).

I'm definitely more "beat up" than after a triathlon, it's the day after and my left leg, ankle still hurt. It was great to see others from my department on the course, and to have my buddy Jan run the last couple miles with me, and then see Jaz and the kids at the finish line. Good times! I can't see myself doing many more of these, unless they're at the end of a triathlon, same goes for a full marathon. But, I'm very glad I did it!"

-Stavros

Posted by Jeremy Jones at 3:12 PM | Comments (18)

August 13, 2009

090814 FRIDAY

Shelby Tancredi (age 9?) Robert and Carrie's daughter rowed 4000meters for a $1 one night at the gym while her parents worked out. She rowed for almost 30 minutes while her parents were in class. She wanted to do something, so Craig put her on the rower thinking she'd last a minute or two - (Like Craig!) He gave her a couple pointers and she was off, with awesome form. Mark walked over 15 minutes later and she was at 2000m - so he offered her a $1 to get to 4000m. She ended up with blisters on her heels because she had no socks. She also didn't want to stop at 4k.

The Tancredi's moved here from Sacramento - they lived in a tough neighborhood and Shelby stayed indoors all the time. Her weight ballooned to over 100 pounds and was considered obese by her doctor. They moved to WC and she started going outdoors - losing 20lbs in 3 months. She probably lost 5 more during that row!

Workout: As many rounds as possible in 20 minutes:

25 Wall ball (men 20lb/10ft, women 14lb/10 ft)
25m Weighted lunges (men 25lbs in each hand, women 15lbs in each hand) Use Dumbbells or bumper plates.
Row 250m
Rest 1 minute

Post number of rounds completed (if you get to the end of the row by the end of the time, count it as a full round).

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Video from Jon Gilson at Again Faster: Wall Balls

Wall Ball Shots from Patrick Cummings on Vimeo.

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Article: Fatty foods affect memory and exercise

". . . Then half the rats were switched to high-fat rat chow (comprised of 55 percent fat), while the remaining rats stayed on their regular chow (which had 7.5 percent fat). After four days, the rats eating the fatty chow began to falter on the maze test — all of them did worse than when they were on their regular chow. On average, the rats on the fatty diet found only five treats before making a mistake. The rats who stayed with their regular food continued the same high level of performance on the maze, finding six or more treats before making a mistake.

Half of the rats had also been trained to run on a treadmill. After only a few days on the high-fat diet, the rats performed 30 percent worse on the treadmill. After five days of testing, the treadmill performance of the rats eating fatty foods had declined by half. . ."

Click here for complete article.

The problem with headlines and studies like this is that people jump to conclusions! Here is some of the fine print. . . The information on the rat food:

"Low-fat rat chow (a standard formula for lab rats)
7.5% fat, 17.5% protein, 75% carb
The fatty acid composition was 19% saturated fatty acids, 18% monounsaturated fatty acids, 62% polyunsaturated fatty acids, and 6% omega-3.

The high-fat rat chow
55% fat, 29% protein, 16% carb
The fatty acid composition was 27% saturated fatty acid, 48% monounsaturated fatty acid and 25% polyunsaturated fatty acid."

Zero omega-3s and not even close to enough carbohydrates to support endurance efforts (the only efforts they tested). This is less "high fat diet" and more "complete crap diet". This also doesn't take into account the human body's ability to shift to a "fat burning" mode versus a carbohydrate based energy system.

Bottom line, we know that in order to excel in health and fitness you must eat copious amounts of fat (the healthier the better) while still eating enough carbohydrates and protein. The performance numbers don't lie (no matter how the rats feel). -jj

Posted by Jeremy Jones at 5:12 PM | Comments (19)

August 12, 2009

090812 WEDNESDAY "400m Repeats"

The class goes over the hang power snatch.

Olympic Weightlifting Warm Up: 30 medicine ball squat cleans. Thighs must go below parallel. Use a few sets and rest as much as you want. Advanced athletes can use a bar and go heavier.

Workout: 4 rounds.

Run 400m
Rest 2 minutes

Record times for each round.

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Video: ESPN's "Outside the Lines: Carry On"

The story of two best friends and their power to overcome the "challenges" of their lives to excel in sport and in life. Warning - this video is a tear jerker.

Click here to watch the video.

I just have to ask - what's your excuse for not training or missing your last workout? -jj

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Article: Optimism Appears To Lower Women's Risk Of Death, Heart Disease

". . .Race also appears to modify the relationship between optimism and death, with a stronger association seen in African-American women as compared to white women. Among African-American women, optimists (vs. pessimists) had a 33 percent lower risk of death across eight years of follow-up. Among white women, optimists (vs. pessimists) had a 13 percent lower risk of death. Researchers also found that optimists (as compared to pessimists) were more likely to be younger (especially in blacks); live in the Western United States; report higher education and income; be employed and have health insurance; and attend religious services at least once a week.

Optimists were less likely to have diabetes, high blood pressure, high cholesterol or depressive symptoms, smoke, be sedentary or have a high body mass index. However, the relationship between optimism and heart disease and death persisted even after considering all of these factors. . ."

Click here for complete article.

Posted by Jeremy Jones at 12:34 AM | Comments (35)

August 9, 2009

090810 MONDAY "Happy Birthday Vickie!"

They aren't kickball champions, but they can make a mean human pyramid.

Workout: Back Squats

3, 3, 3, 3, 3

Post loads to comments.

Bonus Mini Metcon: (in honor of Vickie's 47th birthday)

4 rounds of

1 rope climb
7 box jumps (24" box)
17 double unders

Post time to comments.

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Video: Here is a Latvian named Konstantinovs squatting 727lbs "raw" (without aid of a 'suit' that assists in squatting).

Coincidentally, he "totals" (squat + bench press + deadlifts) 2,217 lbs. Just for reference here he is doing 55 consecutive pull ups:
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Did I mention he weighs 308 lbs?

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Article: People get happier as they age.

"Most people get happier as they grow older, studies on people aged up to their mid-90s suggest.

Despite worries about ill health, income, changes in social status and bereavements, later life tends to be a golden age, according to psychologists.

They found older adults generally make the best of the time they have left and have learned to avoid situations that make them feel sad or stressed. . ."

Click here for complete article.

My question is. . . Is it that people that live until their 90's have become 'happier' or is it that people have to learn to be 'happy' if they want to live until their 90's? -jj

Post thoughts to comments.

Posted by Jeremy Jones at 10:02 PM | Comments (43)

August 7, 2009

090807 FRIDAY

Craig and Darren . . . Action figures?

Workout: Deadlifts

5, 5, 5, 5, 5

Post loads to comments.

Bonus Mini Metcon:

As many rounds as possible in 10 minutes.

10 box jumps (24 inch)
10 sit ups
5 DB push presses with right arm (45lb men, 25lb women)
5 DB push presses with left arm (45lb men, 25lb women)

Post number of rounds completed to comments.

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Article: Beetroot juice is a new performance enhancer?

". . . After drinking beetroot juice the group was able to cycle for an average of 11.25 minutes - 92 seconds longer than when they were given the placebo.

This would translate into an approximate 2% reduction in the time taken to cover a set distance. . ."

Click here for complete article.

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Kate A's video of the 2009 CrossFit games.

Posted by Jeremy Jones at 2:10 AM | Comments (19)

July 28, 2009

090729 WEDNESDAY "3 times a Newbie"

One of DCF's newest members Anthony "Rumble" Johnson (professional UFC fighter) training under Jimmy's astute tutelage. See a video of AJ in action below.

Olympic Weightlifting Warm Up: Medicine Ball Squat Clean 20 reps. Keep the ball close to the body, no arm pull, the ball shouldn't rotate.

Workout: "3 times a Newbie"

3 rounds for time.

400m Run
10 pull ups
20 push ups
30 sit ups
40 squats

Post time to comments.

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Article: "Trade Liberalization Linked To Obesity In Central America"

"Since trade liberalization between Central and North America, imports and availability of processed, high-fat and high-sugar foods have increased dramatically. Researchers writing in BioMed Central's open access journal Globalization and Health link this influx of American junk food to a 'nutrition transition' in Central American countries, with a growing burden diet-related chronic disease. . ."

Click here for complete article.

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Video: Some highlights of Anthony "Rumble" Johnson's recent fights.

Posted by Jeremy Jones at 10:28 PM | Comments (36)

July 19, 2009

090720 MONDAY

Holly and Mountain model the new Brown DCF shirts.

Workout:

Power Clean

3, 3, 3, 3, 3

Post loads to comments.

Bonus mini metcon to follow (5-10 min or less).

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Video: BJ Penn (UFC fighter and confirmed CrossFitter) does the whole "jump out of the pool thing" . . . BJ is 5' 9" by the way.

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EVENTS

July 25th (This weekend!) - Rowing clinic at Diablo CrossFit. 11am, $75 for DCFers, $85 for non DCFers. Look at our events page for more details.

August 1st - Olympic Weightlifting Clinic with Angela Lim at Diablo CrossFit. 11am, $75 for DCFers, $85 for non DCFers. Look at our events page for more details.

August 22 & 23 - CrossFit One World will be hosting a "Running and Endurance" certification. Sarah and I have both done it and we highly recommend it, especially for those athletes looking to combine endurance sports and CrossFit. Cost is $595. $495 for LE/MIL/FIRE Click here to register.

Posted by Jeremy Jones at 7:53 PM | Comments (18)

July 17, 2009

090718 SATURDAY

Jamie, Jeremy and Ducky wearing their horns at the games.

Workout:

3 Rounds for time.

24 feet of broad jumps*. Count the number of repetitions needed to complete the distance.
Perform 2 kettlebell swings for every broad jumps used. (men use 53lbs, women use 44lbs)
Perform 3 ring push ups for every broad jumps used.
Perform 4 abmat sit ups for every broad jumps used.

Post time to comments.

*A broad jump is performed by jumping forward with both feet together. No running or stepping allowed. To measure the distance, use the tiles in the gym, they are 4' by 6', or a tape measure.

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Article: Stress and depression worsen childhood asthma.

". . .The study involved 90 children with asthma, aged 7-17. Forty-five asthmatic children with symptoms of depression were compared with 45 asthmatic children without symptoms of depression. Both groups viewed scary, sad (death) and happy scenes from the movie E.T.: The Extraterrestrial.

All children wore electrodes to collect data on heart and respiratory function, which showed the level of activation and reactivity of the sympathetic and parasympathetic divisions. The researchers assessed airway function before the movie, after the death scene and after the movie.

"The depressed group consistently showed greater parasympathetic activation along with decreased sympathetic activation in response to the emotional provocations – a pattern that would have a detrimental effect on the airways," said Miller. . ."

Click here for complete article.

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The Firefighter Combat Challenge (and Chili cook off) is this weekend in Fremont. Go cheer on Jeff Leonard (who just placed 15th at the CrossFit Games) and Deya (occational DCF visitor and Delta CrossFit member)

Here is a video of CrossFitter Brandon Cunningham doing the Challenge in 1:22.

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EVENTS

July 25th (Next weekend!) - Rowing clinic at Diablo CrossFit. 11am, $75 for DCFers, $85 for non DCFers. Look at our events page for more details.

August 1st - Olympic Weightlifting Clinic with Angela Lim at Diablo CrossFit. 11am, $75 for DCFers, $85 for non DCFers. Look at our events page for more details.

August 22 & 23 - CrossFit One World will be hosting a "Running and Endurance" certification. Sarah and I have both done it and we highly recommend it, especially for those athletes looking to combine endurance sports and CrossFit. Cost is $595. $495 for LE/MIL/FIRE Click here to register.

Posted by Jeremy Jones at 4:03 PM | Comments (8)

July 9, 2009

090710 FRIDAY

+++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.+++

Setting up for the 2009 CrossFit Games - Notice where everyone's eyes will be.

Workout:

Strict Press

3, 3, 3, 3, 3

Post loads to comments.

Bonus Mini Metcon To follow.

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Article: Another study showing a reduced diet thwarts aging and disease.

"Writing today in the journal Science, a team of researchers at the University of Wisconsin-Madison, the Wisconsin National Primate Research Center and the William S. Middleton Memorial Veterans Hospital reports that a nutritious but reduced-calorie diet blunts aging and significantly delays the onset of such age-related disorders as cancer, diabetes, cardiovascular disease and brain atrophy. . .

Click here for complete article.

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Video: I don't think these monkeys are taking advantage of the whole life extension / reduced disease thing.

Posted by Jeremy Jones at 9:03 PM | Comments (21)

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 4, 2009

090705 SUNDAY

Anita doing push presses during "Disagreement Gone Bad"

Workout: For time.

2 rounds of
1 Rope Climb (15' ascent)
15 Sit ups
15 Burpees

Rest 1 minute.

2 rounds of
1 Rope Climb (15' ascent)
15 Sit ups
15 Burpees

Rest 1 minute.

2 rounds of
1 Rope Climb (15' ascent)
15 Sit ups
15 Burpees

Post total time to comments.

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Video: I know what will be at the CrossFit Games Next weekend. . . Extreme Pogoball.

Posted by Jeremy Jones at 7:01 PM | Comments (12)

June 28, 2009

090629 MONDAY

Dean takes a leisurely stroll with some 45lb plates (ones that he will have to do burpees if he puts them down).

Olympic Weightlifting Warm up (in addition to class warm up):

Overhead squat - 10 reps with PVC, 10 reps with empty bar, 10 reps with empty bar again or light load.

Workout:

Deadlift

3, 3, 3, 3, 3

Post loads to comments.

Bonus mini metcon to follow.

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Article:

A little extra weight may protect against an early death.

". . . It may be that a few extra pounds actually protect older people as their health declines, but that doesn't mean that people in the normal weight range should try to put on a few pounds," said Mark Kaplan, DrPH, coauthor and Professor of Community Health at Portland State University. "Our study only looked at mortality, not at quality of life, and there are many negative health consequences associated with obesity, including high blood pressure, high cholesterol, and diabetes. . ."

Click here for complete article.

What this study doesn't seem to address is to the health of the underweight people (people who are sick tend to be very "underweight", cancer, etc) . . . And the fact that many athletic people are considered "overweight" due to the added muscle mass (I am borderline obese for example). Once again the BMI demonstrates it's flaws -jj

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Video: Highlights from the 1999 World Championships where Shahin Nasirinia wins the Gold Metal for the 85 KG weight class (187lbs). He is wearing red and black vertically striped singlet. I recommend watching the entire video, but you can see his snatch at 0:42 (175 KG, 385lbs! I believe), and 1:33. His clean and jerks are at 2:30 5:08 and 8:58. His final lift is 215 KG (which is 473 pounds!).

Posted by Jeremy Jones at 6:12 PM | Comments (26)

June 4, 2009

090604 THURSDAY "Nasty Girls"

Carry spots Holly through some Muscle Ups.

Workout: "Nasty Girls"

3 rounds for time of:

50 Squats,
7 Muscle-ups (sub 3 sets of 7 chest to bar pull ups and 7 ring dips for each round of M/us).
10 Hang power cleans, 135lb men, 95lb women)

Post time to comments and/or Beyond the Whiteboard

Download a video of Annie, Eva and Nicole doing the original "Nasty Girls" workout here.

And here is a video of the People at Petranek's in LA doing the workout:

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Article:

Glucose metabilism linked to violent crimes in alcohol intoxicants.

"A Finnish study now finds that low glycogen level – which means non-oxidative glucose metabolism – predicts forthcoming violent offending among antisocial violent offender males in a prospective 8-year follow-up study. . . "

Click here for complete article.

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CROSSFIT GAMES LODGING AND SHUTTLE INFO. (including special rates!)

(Click 'Continue Reading' below for details)

From Deana at CrossFit:

SHUTTLE SERVICE FROM THESE HOTELS TO CROSSFIT EVENT

$15.00 A DAY - $40.00 FOR THREE DAYS PER PERSON - contact info below

'Gilroy Hilton Garden Inn'

6070 Monterey Rd., Gilroy, California 95020

Attn: Stacie Vuksanaj, Sales Coordinator

Front desk 408-842-5138 Fax 408-840-7022

Special Code - CrossFit

Contact hotel for room rates

Zone Breakfast $10.95

www.hgigilroy.com

Many DCFers are staying at the Motel 6 below

'Motel 6'

6110 Monterey Rd., Gilroy, California

Attn: Maria Zarazua, General Manager

Front desk 408-842-6061 Fax 408-842-6020

www.motel6.com

Special Code - CrossFit

Special Rates: $53.99 Thursday - $71.99 Friday & Saturday does not include Breakfast

Marina (Next to Del Monte Beach, Marina)

'Best Western - Beach Dunes Inn'

3290 Dunes Rd., Marina, California 93933

Res 800-550-0055 Front Desk 831-883-0300

www.beachdunesinn.com

Special Code: CrossFit

Special Rate: $129.00 +tax Double includes Breakfast

'Quality Inn & Suites'

3280 Dunes Rd., Marina, California 93933

Res 800-550-0055 Front Desk 831-384-1800

Special Code: CrossFit

Special Rate: $109.00 + tax Single $129.00+ tax Double includes Breakfast

www.qualityinnmarina.com

'Sanctuary Beach Resorts'

3295 Dunes Rd., Marina, California 93933

Attn: Jeff Perrine Sr. Sales Manager

Front desk 831-883-9478 fax 831-883-9477

www.TheSanctuaryBeachResort.com

Special Code: crossfitsbr

Special Rate: (1King - Sofa) Dunes View DXL $249.00,

(1King -Sofa) Dunes View Suite $296.00

(1 King) Ocean View Suite $341.00

(1King- Sofa) Ocean View Suite $377.00

Breakfast is available, in room only at $10.00 per meal.

Reservations can be making on line at TheSanctuaryBeachResort.com or by calling 831-883-9478

'Comfort Inn & Suites' Marina

140 Reservation Road, Marina, California 93933 USA

Email: gm.ca569@choicehotels.com

Front desk 831-883-4000 fax 831-883-4001

www.comfortinn.com/hotel-marina-california-CA569

Special Code: 1501

Special Rate: $148.99 Single & Double (minimum - 2adults 2 children / +$10.00 per person over minimum) includes Breakfast

'Holiday Inn Express Hotel and Suites'

189 Seaside Circle, Marina, California 93933

Front desk 831-884-2500 fax 831-884-2510

www.marinahie.com

Special Code: CrossFit/At Your Service Premier Event Planning

Special rate: $149.00 Single & Double includes Breakfast

Salinas

'Courtyard Marriott'

17225 El Rancho Way, Salinas, California

Reservations: 831-775-0491

Special Code: CrossFit

Special Rate: $149.99 Single and Double includes Breakfast

www.courtyardmarriottsalinas

"Residence Inn, Salinas"

17215 El Rancho Way, Salinas, California

Reservations: 831-755-0410

Special Code: CrossFit

Special Rate: $159.00 Studio and 1 Bedroom Suites includes Breakfast

www.residenceinnmarriottsalinas

'Laurel Inn Motel & Conference Center'

801 W Laurel Drive, Salinas, California s

Reservations: 831-449-2474

Special code: CrossFit

Special rate: $86.00 -1 bd. King or Queen includes Breakfast

www.laurelinnmotelsalinas

As your destination management company "At Your Service Premier Event Planning" will be coordinating hotel shuttle service from hotel listed above. To order your shuttle passes call (831)625-5363 24/7. $15.00 per day or $40.00 for a 3 day pass, per person. (Limited parking on site). We will also be arranging discounts on hotel room rates, local restaurants, shopping, and various other discounts for members of the CrossFit Community to enjoy. Discounted hotel room rates please refer to the "Special Code" Listed above.

In contacting any of the afore mention hotels and referring to the Special Code any member of the CrossFit Community will received the Special Rate listed. These special rates will only be held until June 20th or until all the rooms are sold out.

In addition "At Your Service Premier Event Planning" offers airport pickups and drop off @discounts to CrossFit Community Members on all national and international flights. For more information or to make travel / accommodations call 831-625-5363 or visit us on line at www.travelays.com.

Victoria Ann Grillo
Sales and Event Coordinator

Monterey Limousine

At Your Service Travel & Transportation

P.O. Box 1024

Pebble Beach, CA 93953

831-625-5363, Fax 831-622-9010

Posted by Jeremy Jones at 2:17 AM | Comments (44)

April 26, 2009

090427 MONDAY

Max Aita and Martin Pashov from California Strength visited DCF last week to help the DCF crew with some power clean practice.

Workout:

Power Cleans

5, 5, 5, 5, 5

Touch and go on the floor each set. Letting go of the bar, or resting with the bar on the ground counts as a termination of a set.

Post loads to comments.

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Video: Martin Pashov clean and jerks 405 at Diablo CrossFit.

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Article from the "Life Spotlight"

Marketing Lies: There is no such thing as healthy sugar

". . .Simple; we want to believe it. We want to believe that we can “have our cake and eat it too”. That is, we want to think that we can get that sweet sensation without destroying our bodies. Unfortunately, it’s not true. Along with trans fats, sugar is the worst thing you can put in your body. . . "

click here for complete article.

Posted by Jeremy Jones at 8:25 PM | Comments (31)

April 7, 2009

090408 WEDNESDAY

Stretching before a workout, or new dance class?

Workout: Team Workout!

2 partners working as a team. 1 person works out at a time, the other provides encouragement and counts reps. You'll want to trade off as soon as the person who is working out gets tired. Each athlete needs to get at least 5 repetitions in for each exercise each round (no "hogging the movements")

60 double unders (share the rope if you have to)
40 push presses with 95lb or 65lb barbell
100m walking lunges with 25lb dbs or 15lb dbs

As many rounds as possible in 30 minutes.

(If doing it by yourself, do half the reps/distance as many rounds as possible in 20 min).

Post number of rounds completed to comments.

(first posted on diablocrossfit November 22nd, 2008)

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Pizza vending machines?!


(I am distressed and yet vaguely hungry at the same time when I see this video -jj)

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Article:

20% of preschoolers are obese, study says

"A striking new study says almost 1 in 5 American 4-year-olds is obese, and the rate is alarmingly higher among American Indian children, with nearly a third of them obese.

Researchers were surprised to see differences by race at so early an age. . ."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 10:08 PM | Comments (30)

March 20, 2009

090321 SATURDAY

Diablo CrossFit's Rhodes visits CrossFit Coronado. And apparently their equipment can't handle the 'work capacity' of DCFers.

Workout:

4 rounds for time.

40 Double Unders
30 Sit ups
20 Ring dips
1 Rope Climb (15' one ascent)

Post time to comments.

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Article/Video:

Watch CrossFit Virtuosity's Keith Wittenstein at on Good Morning America.

"The Yoga Fight Club"

Post thoughts to comments.

Posted by Jeremy Jones at 11:12 PM | Comments (12)

March 19, 2009

090319 THURSDAY "Happy Birthday Judy"

The ladies enjoy some "Push'O'War" in the 6am class - and today is Judy's birthday! She is on the far right of the picture making it look easy. I am not sure what age she started CrossFit at, but after 5 months I will say that she now performs better than many 30 somethings I have seen outside of our gym (so I am going to say, late 30s).

Workout:

6 rounds for time

Sprint 200m
Rest 1 minute

Post round times and total time to comments. Compare to 400m run times.

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Article:

Mark Sisson and his 'Daily Apple' come out with a great article with regards to Microwaves and the "Primal Blueprint".

What is your favorite 'Paleo' or 'Primal' microwaved dish? - Post to comments.

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Video:

The next time you wonder where you are supposed to workout while on a tropical vacation, just refer to this video:

The April 2009 issue of Men's Health includes a fascinating story about Frenchman Erwan LeCorre and his "natural Movement" approach to fitness. Read the story here. Above is a YouTube video that explains LeCorre's ideas and methods.

Posted by Jeremy Jones at 1:05 AM | 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"

Watch CBS Videos Online

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 26, 2009

080227 FRIDAY "Rhodes' Farwell Murph"

+++Muay Thai Canceled Saturday for Dustin's Fight in Antioch+++

Rhodes is leaving for the Navy this weekend. He was going to do "Murph" as his last workout, I decided that we should all do it with him as a nice 'send off'. Stick around in the evening for an impromptu going away party.

Workout: "Murph"

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.

Some classes may even do "Team Murph" where two participants team up and one person goes while the other person rests.

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BAY AREA ROYAL RUMBLE highlighted on the CrossFit Games Site!

(with the epic photo of Ron and Chris carrying the tire).

Interesting discussion on form going on there. Check it out.

Thanks again to Big Dave for putting together the video(s):

Long Version:

DCF Royal Rumble Jan 2009 from David Denglere on Vimeo.

Short Version (under 3 minutes):

CrossFit RR Short HD from David Denglere on Vimeo.

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Have you checked out our "Events Page" lately?

Diablo CrossFit is putting together a team of athletes to raise money for the California Lung Association by getting sponsors to pay for you to race to the 52 stories to the top of the Bank of America Building.

Sign up to enter or sponsor Team DCF here.

Posted by Jeremy Jones at 7:35 PM | Comments (22)

February 12, 2009

090213 FRIDAY "GI Jane"

+++NEW WEEKEND CLASSES ADDED! SATURDAY AND SUNDAY 3pm class every weekend! (get your workout in before going out to party that night -or- sleep in after being out late)+++

Functional Fitness warm up (Dave carries Matt).

Workout: "GI Jane"

100 burpee pull ups for time.

Chest hits the deck and chin over the bar every time.

Post time to comments.

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Article:

From my new favorite CrossFit Blog - John Welborn's CrossFit Balboa

Is coffee bad for you?

". . .A 2001 study in the Journal of Agriculture and Food Chemistry found that coffee has significantly more total antioxidant activity than cocoa, green tea, black tea, or herbal tea. And a study published in 2006 concluded that coffee "...may inhibit inflammation and therefore reduce the risk of cardiovascular disease and other inflammatory diseases in postmenopausal women.". . ."

Click here for complete article.

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DCF's very own Tami and Justine show you how to make beef jerky at home with just a regular oven:

You can expect more nutrition videos and articles from Diablo CrossFit in the future. So stay tuned!

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Monday around noon we plan on having a workout, then going around to the surrounding homes to get a census (see: petition) of what the neighbors think of having a gym in the Light Industrial part of Pleasant Hill.

We will provide the workout, forms, and possibly lunch. So if you can make it down (it is President's Day after all) please let us know.

And keep writing those emails!

Posted by Jeremy Jones at 8:17 PM | Comments (13)

January 26, 2009

090127 TUESDAY "Number 2"

Ron and Chris finishing the overhead tire carry during Saturday's workout (Ron looks kinda evil and ready for more, Chris. . . not so much).

Workout: "Number 2"

As many rounds as possible in 15 minutes:

10 wall ball (20lb ball, 10 ft target or 14lb ball 8 foot target)
10 sumo deadlift high pull (95lb, 53, 35 or 26 depending on skill)
10 ring dips (or ring push ups)
10 double unders

Compare to September 19th, 2008

Post number of rounds and fractions of rounds to comments.

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Video: CrossFit Oakland's Mike Minium interviews Jason Khalipa (CrossFit Santa Clara) and Tamara Holms (also from CrossFit Oakland) in front of DCF.

The Nor Cal Regional registration is OPEN! Click here to go to the website and register to compete.

"To register, you'll need to use the Google Checkout button at the upper right-hand side of the [regional qualifier] blog.

You'll receive an email confirmation once your order has been placed, as well as a shipping confirmation email once we charge your credit card or debit card. We won't be physically shipping you anything, but this email will serve as confirmation of your registration.

The registration fee is $75 through the end of February. Beginning March 1, the fee will increase to $100. So get in while the getting's good!

(And in case you're wondering, you will be getting a t-shirt.)

If you have any questions about registration, contact us at NorCalCFRegionals@gmail.com."

Post to comments if you are registered or plan to register and/or come just to watch (and cheer DCFers on).

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Article:

'Best Life' magazine presents a pretty in depth look at Omega-3s.

". . .We are, it is often--and accurately—said, what we eat. Recent diet trends, from Atkins to South Beach, have put the emphasis on upping our intake of protein or cutting out carbohydrates. Meanwhile, cholesterol, saturated fats, and trans fats have been stigmatized, leading to the belief that waging a total war on fat is the best way to get a slimmer waistline and a longer life. But fats are as crucial to a healthy body as protein is; they end up holstered into the heart, protecting organs, and building the cells of the brain, an organ that is itself 60 percent fat. The key to good health lies not in ruthlessly striking fat from our diets, but in eating the best possible fats for our bodies. And a growing chorus of nutritionists agrees that those fats are omega-3s. . ."

Click here for complete article.

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Don't forget about CrossFit One World's Fish Tournament this Saturday (There will even be a jumper house for the kids, and a keg for the 'big' kids).

Posted by Jeremy Jones at 9:37 PM | Comments (20)

January 13, 2009

090114 WEDNESDAY

This picture is from the old gym, but Jan's facial expression was just too hard to pass up. Jan definitely knows how to "GET SOME".

Workout:

After a 'healthy' warm up, choose a pull up movement (Kipping pull up, band pull up, jumping pull up, etc) and perform 10 repetitions every minute for as long as you can complete all 10 reps in the allotted minute.

Post total number of pull ups completed to comments.

GREAT video on kipping pull ups from Again Faster by Robb Wolf: part 1

The Kipping Pullup - Part One from Patrick Cummings on Vimeo.

Part 2.

The Kipping Pullup - Part Two from Jon Gilson on Vimeo.

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Article:

Common stumbling blocks pertaining to Mark Sisson's "Primal Blueprint" way of life (it is not a 'diet').

". . . Diet stumbling blocks… The eternal question for a lot of people, I know. But the lucky thing is this: the Primal Blueprint isn’t another diet. It’s a way of eating for life. Nonetheless, it is (or can be) a major transition for most people. As I’ve said in the past, eating PB-style totally goes against the grain (yeah, yeah - unavoidable pun) in our society. In a culture of bread, bakeries, chips, popcorn, pasta, rice and potatoes at every turn, it takes a real turnabout in thinking as well as eating. Initially, the concept of the PB may feel restrictive to someone who’s had a lifetime’s worth of sandwiches, pizza, fast food, etc. But if you can get past the ingrained (O.K. - last one, I promise) mindset, you’re good to go. It’s why it’s crucial (as we’ve said in the past) that you focus not on what you’re giving up but what you’re taking on - the change you’re welcoming into your diet and lifestyle. Once people stop carrying the torch for the habitual/comfort foods, they see that the PB actually opens up their diet to a world of possibilities (as well as energy, satiety, etc.) that the old foods could never match. . . "

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 9:36 PM | Comments (26)

January 7, 2009

090108 THURSDAY

Mountain coaching a personal training session near the "Monkey Bars of the Apocalypse".

Workout:

With a continuously running clock perform one Sumo Deadlift High Pull the first minute, 2 SDHPs the second minute, 3 SDHPs the third minute. . . etc. Continue until you are no longer able to do the number of prescribed SDHPs in the allotted minute.

Rx'ed weight is 135lbs for elites, 95lbs for intermediates and 65 (or less) for beginners. But don't think that lighter is "easier" on this one.

Post number of rounds, and number of reps into your final round to comments.

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Videos from "Good Eats". Alton Brown nails the Carbohydrate / Fat / Protein breakdown explanation (at 2:57 of part 1) and the horrible ingredients of an 'off the shelf' bar at the beginning of part 2, but misses a lot of other points throughout (vilification of fat, etc). Not to mention his 'bars' all have gluten and/or soy in them (granted the video is more than a few years old, so I will cut him some slack).

DCF favorite Robb Wolf introduced a great recipe for 'pemmican' in one of the early issues of the Performance Menu.

'Steve's Club' in also has "Paleokits" - organic, free range beef jerky, nuts, seeds and berries in exact zone proportions. Proceeds go to supporting 'Steve's Club' a non-profit organization devoted to kids with 'an excess of life challenges' in the Camden, New Jersey area. Buy direct from them if you want to support a good cause.

Post to comments if you would like to see some Paleokits at DCF.

Posted by Jeremy Jones at 6:31 PM | Comments (15)

December 5, 2008

081206 SATURDAY "Elizabeth"

Jared, Carry and Herm do some synchronized pull ups during "Helen"

Workout: "Elizabeth"

21 - 15 - 9

Squat Clean 135lbs
Ring Dips

Post time to comments.

Alternate: "Team Elizabeth"

Choose two partners of equal ability for a group of 3 people total (if partners are of different ability, scale for each person i.e. medicine ball cleans and box dips vs full 135lb squat cleans and ring dips).

Each person performs Elizabeth as prescribed in succession with no two teammates working out at the same time. As soon as the first person is done, the second person can go, and so on.

Post times for individuals as well as teams. The winning team gets to stay at the Shed, while all the loosing teams have to run a 400m lap together.

Jolie from CrossFit One World doing Elizabeth at The Shed back in May (with Moises going head-to-head):

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Article from Mark Sisson's Daily Apple: "Cowpooling: Sharing a Side"

"You grow much of your own produce, visit your local farmers’ markets for the foods that you can’t grow yourself and have even started participating in a food co-op, but you’re still left high and dry when it comes to purchasing a decent steak.

Enter Cowpooling, the latest buzz term for the practice under which a group of neighbors team up to purchase a whole cow from a local farm. The cow is then butchered to order and the various cuts divvied up among the neighbors (who presumably aren’t going to argue over who gets the last T-bone!)

But, beyond the nifty name (seriously, cowpooling? Genius!) how exactly is it any different to good ol’ fashioned cow-sharing? Well, typically when you sign up for a cow-share, you’re signing up to have access to the cow’s fresh raw milk as opposed to, well, the actual cow. In addition, when you’re participating in a cowshare, you generally have to pay for a portion of the cow’s upkeep, usually in the form of a holding fee to the farmer. . ."

Click here for complete article.

Are you interested in "Cowpooling" with some fellow DCFers? Post it to comments.

Posted by Jeremy Jones at 9:20 PM | Comments (31)

December 1, 2008

081202 TUESDAY

Rodil, Stavros, Herm from CrossFit Los Altos, and Darren enjoy some post "Helen" beer on Sunday.

And now Herm (a certified badass doing Helen with a 20lb weight vest and 70lb kb) will now also be known as "Quads".

Workout:

Power Clean

3, 3, 3, 3, 3, 3, 3, 3

Touch the floor and go between reps (no resting with the bar on the floor). Go as heavy as possible. Post loads to comments.

Coach Rip discusses the bar position during the jump:

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Article:

More wisdom from "The IF Life": Things your personal trainer won't tell you

"Having been a trainer myself for years and years I can tell you that I have met some great smart trainers, and some I’m not even sure how they got certified. Most people seem to trust their trainers 100% when it comes to advice on how to get into shape, yet isn’t the information only as good as the source it comes from. Some trainers may have a Masters in exercise physiology, some may have no formal background in fitness. While a degree is one thing, experience and the ability to get results is another. Much like a nutritionist who went to school to learn about nutrition, yet may also tell you to follow the food pyramid, eat 10 servings of grains all day and eating 6x a day is the best way to speed up your metabolism (which we already know is not true from the posts about the science of meal frequency Part I and Part II). Trainers are also in the business of training, so there is incentive to keeping people around month after month. So here are some things that you may not be getting from your trainer….but need to know. . ."

Read the complete article here.

Post thoughts to comments (and notify me immediately if and DCF trainer commits these offenses. -jj)

Posted by Jeremy Jones at 10:18 PM | Comments (8)

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 18, 2008

081119 WEDNESDAY "Filthy Fifty" and Anne's Birthday!

Anne (left of Jamie and Ryan "aka DEATH") had one small request for her birthday. . . the FILTHY FIFTY! (and NO she is not fifty years old. . . she's something like 29 I believe - jj)

Workout: "The Filthy Fifty"

Check 080819 for the last time we did it at DCF

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

(Scaling option: The "Dirty Thirty" is another option for scaling - instead of just using reduced weights for the different exercises. If you don't think you can finish the full "Fifty" workout in 40 minutes or less, you should think about using this option).

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Article:

Lifespan varies between European countries, but so does the number of "good" years after 50.

Lead researcher Professor Carol Jagger, from Leicester University, said: "What we have here, for the very first time, is data we can really compare.

"And it really questions whether the countries with the longest life expectancies are the healthiest.

"In the case of the UK, we are looking pretty average, but slightly better than our life expectancy figures suggest."

Read full article here.

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Video: The most powerful person on Earth (unless you know someone with 261 "horsepower").

There you have it folks. . .don't eat processed food, and possibly drink melted butter, eat raw mutton, and have sex 15 times a day. . . and don't sleep from birth. Seems easy to me -jj

Posted by Jeremy Jones at 9:14 PM | Comments (20)

November 16, 2008

081117 MONDAY

Bryan (aka "Hardway") went to his level I CrossFit certification this weekend (make sure you congratulate him and ask about his experience).

Workout:

Overhead Squat

5, 5, 5, 5, 5

Post loads to comments.

Annie and Nicole discuss Overhead Squats:

Nicole Carrol talks about her 15 OHS with bodyweight:

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Article from Malcom Gladwell:

The Uses of Adversity

. . .At sixteen, he made a visit to Wall Street, keeping an eye out for a "nice-looking, tall building," as he later recalled. He picked 43 Exchange Place, where he started at the top floor and worked his way down, asking at every office, "Want a boy?" By the end of the day, he had reached the third-floor offices of a small brokerage house. There were no openings. He returned to the brokerage house the next morning. He lied that he was told to come back, and bluffed himself into a job assisting the janitor, for three dollars a week. The small brokerage house was Goldman Sachs. . .

Read entire article here.

Posted by Jeremy Jones at 7:38 PM | Comments (17)

November 13, 2008

081114 FRIDAY "The Chief"

Stavros and Jeremy do "Jason" at CrossFit Santa Clara (Jason Khalipa's affiliate) while Issiah (aka "Zay Zay") cheers us on. We didn't beat Jason or "Andy" (17:54!) but DCF was well represented.

Workout: "The Chief"

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.

Post 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.

Bionic and Heinz do "The Chief" at CrossFit Hardcore

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Article:

Love Handles Raise Death Risk

A study of almost 360,000 people from nine European countries found waist size a "powerful indicator" of risk.

Each extra 2ins (5cm) raised the chance of early death by between 13% and 17%. . .

At the extremes, men with waists exceeding 47ins (119cm) had a doubled rate of death compared with those with waists under 31.5ins (80cm), and a similar statistic was found when women with waists over 39ins (99cm) were compared to those under 25.5ins (64.7cm).

An increase in risk of death could be plotted every time the belt was let out by another two inches - for two people with the same BMI, every additional 2ins (5cm) on their waistband added up to a 17% increase in risk for men, and 13% for women.

Click here for entire article.

Post thoughts to comments.

Posted by Jeremy Jones at 8:56 PM | Comments (15)

November 12, 2008

081113 THURSDAY

+++MUAY THAI CANCELED THIS SATURDAY+++

+++FREE MUAY THAI WORKSHOP TODAY AT 430 PM! COME DOWN AND TRY IT OUT+++

Mountain, Tami, Emily and Julie all suffer under Sarah's (standing) tutelage.

Workout:

Strict press to failure
Push press to failure
Push jerk to failure

Use 135, 95, 65 or any weight at or near your 3 rep strict press max. Increase weight each round if needed. Rest between sets as needed. Do not rest the weight on the racks between exercises.

3 rounds. Post weight and reps for each round to comments.

Videos:

Greg Amundson demonstrates the Press, Push Press, and Push Jerk:

Coach Glassman discusses the Push Jerk.

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Article:

Text messaging may help children fight off obesity

Post thoughts to comments.

Posted by Jeremy Jones at 8:26 PM | Comments (4)

November 11, 2008

081112 WEDNESDAY

Super Bryan, Jared and Lauren do the Deadlift Burpee workout.

Workout:

4 rounds,

Row 500m
Rest 3 minutes

Post times for each 500m sprint to comments.

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Videos regarding high HDL, calorie restriction, SIR2, and insulin.

Part 1

Part 2

Post thoughts to comments.

Posted by Jeremy Jones at 8:53 PM | Comments (24)

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 4, 2008

081105 WEDNESDAY

Ramon's shirt (and face) says it all.

Workout:

Sprint 200m
1.5 min rest

8 rounds for time.

And these are "Sprints" not 'run', 'jog' or 'walk'. Sprints should be fast and hard.

Post times to comments.

Sprinting Mechanics and Drills Videos:

Hip Opening Hurdle Drills - John Baumann...[wmv]
Lying Starts Drills - John Baumann...[wmv]
Sprint Mechanics, Arms - Karl Geissler...[wmv]
Sprint Mechanics, Initial Drills - Karl Geissler...[wmv]
Sprint Posture Drills - John Baumann...[wmv]

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Article:

Phthalates implicated in genital birth defects of boys.

. . .Phthalates fall into a group of chemicals called endocrine disruptors because they either mimic or block the action of human hormones. Phthalates interfere with the synthesis of testosterone. . .

Phthalates affect males more than females, at least in animals, because of the way sex organs grow. Developmental biologists say that up until eight weeks, fetuses have the rudiments of both male and female sex organs. After that point, those with a Y chromosome develop gonads that are supposed to secrete testosterone, after which the male hormone starts turning the fetus into a male. . .

Do you think that if it affects babies in utero that adults should be worried about their endocrine systems being harmed by these chemicals? -jj

Post thoughts to comments.

Posted by Jeremy Jones at 9:00 PM | Comments (12)

October 31, 2008

081101 SATURDAY

Austin from CrossFit Unlimited posted this photo to their website. We can't wait to have him come out and do a workout at our gym soon.

Here is also a video of the competition with some DCFers in the background:

Workout: For time -

5 muscle ups (or 15 pull ups and 15 ring dips)
2000m row
5 muscle ups

Post time to comments.

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Article:

'Light Drinking' no risk to baby

The University College London team classed "light" drinking as up to two drinks a week throughout pregnancy.

The study of 12,500 three-year-olds even found a lower risk of some problems in children of such drinkers. . .

Post thoughts to comments.

Posted by Jeremy Jones at 5:22 PM | Comments (7)

October 26, 2008

081027 MONDAY

Holly squat jumps while Dustin. . . I don't know what Dustin is doing.

Workout:

As many rounds as possible in 20 minutes of:

10 Squat Jump (full squat: crease of hip below knee cap, to jump: touch target 12" above reach)
20 Sit ups
30 Double Unders

Post number of rounds and fractions of the last round completed to comments.

Video:

Anthony Bainbridge from CrossFit Federicton doing Tabata squat jumps (Hint: he and Jodi are badasses):

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Article:

From Mike O'Donnell's "IF Life"

Keeping an 'Energy' Log for Daily Success

There are days which we feel full of energy, happy, love life…and then sometimes there are days in which we may feel down, tired, depressed, or just uninspired. I think most of us would like more of days full of great energy and outlook, so what can we do? Well one thing is we need to see what in our lives is actually helping to give us that happiness, energy, positive outlook and also to see what is not. We need to become aware in our moments of positive and negative energies to see what is really influencing them. Only from that can we define what factors are important to us, and which ones we need to just let go of.

How do we do that? Well we keep an energy log/journal. Try it for a couple weeks and you may be surprised at the results. . .

Posted by Jeremy Jones at 8:14 PM | Comments (8)

October 16, 2008

081017 FRIDAY "Quarter Gone Bad"

From left to right - Yvonne, Liz, Mountain, Sarah, Jaz's friend, Vicky, and Jamie behind the rower. These ladies know how to party.

Workout: "Quarter Gone Bad"

5 rounds for total reps of:

135 pound Thruster, 15 seconds
Rest 45 Seconds

50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds

Burpees, 15 seconds
Rest 45 seconds

(Thruster load can be scaled down, and weighted pull ups can be scaled down to strict or band pull ups if needed)

Post total number of reps to comments.

Video: Quarter Gone Bad in action

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Article:

10 REALLY good reasons why you shouldn't miss out on sleep.

You may literally have to add it to your to-do list, but scheduling a good night's sleep could be one of the smartest health priorities you set. It's not just daytime drowsiness you risk when shortchanging yourself on your seven to eight hours. Possible health consequences of getting too little or poor sleep can involve the cardiovascular, endocrine, immune, and nervous systems. In addition to letting life get in the way of good sleep, between 50 and 70 million Americans suffer from a chronic sleep disorder—insomnia or sleep apnea, say—that affects daily functioning and impinges on health. Consider the research . . .

Post thoughts to comments.

Posted by Jeremy Jones at 9:29 PM | Comments (7)

October 14, 2008

081015 WEDNESDAY

Our very own Stavros and Darren are down fighting the fires in LA (as well as DCFer Julie D, and others - not shown obviously). Stay safe down there everyone!

Workout:

As Many Rounds as Possible in 20 minutes:

5 Handstand push ups (head below your hands at the bottom if possible)
10 knees to elbows
20 double unders

Post rounds and fractions of rounds completed to comments.

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Pictures from the "Raw Center for Strength" Fitness and Health Expo are up in our Flickr Page!

Here are a few highlights:

Darren Scored the best of the DCFers with a 12:32 (the top scorer Donny Shankle got 12:08, and he had completed a form of the course before). You can also see DCF'er Chris W watching in the background.

And yes. . . you might have already seen the trophy at the Shed. You are looking at the 2008 RAW Center for Strength Hotdog eating champion - Jeremy Jones. CrossFit prepares you for everything.

And here is a video of the final "eat off" of two hotdogs as fast as you can (to break a 3-way tie):

More Pictures and Videos can be found here.

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Here is also a bonus Video of California Strength's Martin Pashov Cleaning and 'nearly' jerking 200 Kilos (440lbs) after a brief warm up (i.e. he did it as a quick demo). Martin is lifts in the 105K weight class (230lbs)

Posted by Jeremy Jones at 9:19 PM | Comments (7)

October 6, 2008

081007 TUESDAY "Jackie"

Super Bryan rows while Super Shannon counts calories. Darren rows in the background while Rodil make sure Darren's form is correct.

Bryan, Shannon, Darren, Stav, Mo, Carry, Craig and Jeremy will all be competing in the "Big Girls Don't Cry" Challenge at CrossFit Unlimited.

The event is Sunday the 19th, and we expect all available DCF regulars to make an appearance, so mark your calendars now! REPRESENT!

Workout "Jackie":

For time:

1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups

Post time to comments.

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Article:

Air pollution linked to appendicitis

Previous studies have shown that air pollution may promote other disease states through inflammation, and the researchers said this was the most likely explanation for their finding. . .

. . .it was possible that air pollution had an impact on blood flow in the gut which in theory could make obstruction of the neck of the appendix more likely.

However, he said any impact was likely to be more longer term, with prolonged periods of air pollution possibly causing dehydration, which might raise the risk of damage to the appendix.

Post thoughts to comments.

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Video:

Ankle exercising with Dick Harzell and the Jump Stretch Bands:

Posted by Jeremy Jones at 9:08 PM | Comments (9)

October 2, 2008

081002 THURSDAY

Dave hammers out some wall ball during his FGB performance.

Workout: "Push Up Annie"

Complete 50-40-30-20-10 rep rounds of the following exercises for time:

Double Unders
Abmat Sit ups
Push ups

Post time to comments.

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Article:

Performance Standards and Form by Mike Minium at CrossFit Oakland

. . .Why does this matter? It matters whether you care about competing or whether you don't.

If you care about competing, then you want to make sure that you're on a level playing field and that the competition is fair. If I were to challenge someone to a 400m run and then run 300m while my competitor runs 400m, then our performances aren't really comparable (to say nothing of the fact that I cheated). In the same vein, if I challenge someone to max number of push presses in one minute, and then proceed to do push jerks while my competitor does push presses, then once again, our performances are not comparable. It's apples and oranges. I wanna level the playing field.

If you don't care about competing, but you do care about making improvements in the movements we do, then you'll want to take note of our movement standards as well. If you have it as a goal to squat 250 lbs, you'll want to know what the correct bottom of a squat is so that you can get it. If you load 250 lbs on the bar and then go down into a half-squat and come back up, then you really haven't done a squat. . .

Mike really lays it out nice in this article. I couldn't have said it better myself. -jj

Full article here.

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Video - recently featured on The IF life:

Dr. Ron Rosedale talks about common cholesterol myths. (The video is a little quirky, as it is an audio discussion pasted over some film footage, but the talking points are great).

Posted by Jeremy Jones at 12:32 AM | Comments (22)

September 29, 2008

080930 TUESDAY "Elevation"

Donna hitting the 8' mark during her fight gone bad wall ball.

Workout:

Workout: "Elevation"

In 20 minutes, try to accumulate as many feet of "Elevation" as possible using the following exercises. Next to each exercise is the number we used for distance at the SHED. If you are doing this at on your own, you may change the values to what you have to work with. We also gave two different scores based upon height (over 6 foot is on the left, under 6 foot is on the right).

Rope Climb: 6 foot and up = 11 / 6 foot and under = 12
Muscle Up (bar or rings): 5 / 4
Pull Up: 2.5 / 2
Ring Dip: 2 / 1.5
Box Jump (same for both heights): big box = 3, med box = 2, small box = 1
Step ups (same for both heights): big box = 1.5, med box = 1, small box = 0.5

Post total number of "Feet" accumulated in the 20 minutes.

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Article from Scott Kustes at Modern Forager:

Eight ways to lower your testosterone

. . .For those wondering what role testosterone plays in the body, here are just a few of the irritations brought about by this hormone: enhanced libido, increased energy, increased production of red blood cells and protection against osteoporosis. And who would want all of that stuff? Not me! Read on to learn the ways you can make sure you keep your testosterone levels as low as possible, ensuring a lack of sex drive and low energy levels. . .

Full article here

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CrossFit One World does "Century Gone Bad". I am so jealous.

(Video may not be WSFS. . . I guess it depends how your work feels about people doing pull ups, drinking beer, and yes, vomiting.)

Posted by Jeremy Jones at 9:12 PM | Comments (20)

September 26, 2008

080927 SATURDAY "FIGHT GONE BAD III" TODAY!

+++MUAY THAI CANCELED TODAY! CLASS AT 10am STILL ON!+++

The Event starts at 11:00am and will go to approximately 2pm. Bring your friends and family, this event is open to the public!

Ramon takes a quick breath while doing box jumps. Remember that it is usually a good idea to rest on top of the box as opposed to on the ground. This makes the starting rep of your next set easier.

Workout: "Fight Gone Bad"

1. Wall-ball, 8 ft target (Reps)
2. Deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

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. This event calls for 3 rounds. 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.

1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
4. Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box

Post score to comments.

Video: Fight Gone Bad Explained at CFHQ

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Article:

Hamstrung by Keith Wittenstein Crossfit Virtuosity

"Probably the most common condition that hinders athletic performance is tight hamstrings. Short tight hamstrings impede athletic performance in one simple but important way: they restrict the closing of the hip joint, i.e. they limit the anterior tilt of the pelvis. This restriction on the movement of the pelvis results in the muscles of the lower back taking up the slack. The negative impact is twofold: 1) the range of motion of the hips is restricted which reduces the power that can be produced by the hips; and 2) the lower back is put into flexion and thus susceptible to injury."

Read the rest here: http://crossfitvirtuosity.com/blogs/articles/244-hamstrung

Posted by Jeremy Jones at 7:52 PM | Comments (10)

September 18, 2008

080918 THURSDAY

New 6am Firebreathers Alan and Nancy just got engaged last Friday! They are doing weighted lunge walks to prepare for their walk down the aisle next year. CONGRATS GUYS!

Workout:

As many rounds as possible in 20 minutes:

Row 500m
20 lunge steps with 35lb dumbells
15 ring dips
10 hollow rocks

Post number of rounds and fractions of rounds completed to comments.

Jeff Tucker explaining "Hollow Rocks" and the "Hollow Position" in relation to the hand stand (again):

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Article:

Cutting calories could limit muscle wasting in later years

. . .The researchers found increasing amounts of iron in the muscle cells of aging rats fed a typical unrestricted diet. The older the rats got, the more iron accumulated in the mitochondria and the more damage was done to its RNA and DNA. Rats of the same ages that were kept on a calorie-restricted diet — about 60 percent of the food typically ingested — seemed to maintain more normal iron levels in mitochondria, the researchers reported. . .

. . .The problem occurs when metals such as iron accumulate in the mitochondria and react with oxygen. Iron can change the chemical structure of oxygen, triggering its metamorphosis into a free radical, an unstable atom that can upset the delicate balance inside the mitochondria. . .

(Now I hope they do an iron test on aging rats using the Intermittent Fasting protocol and compare them to these results. -jj)

Post thoughts to comments.

Posted by Jeremy Jones at 12:18 AM | Comments (4)

September 13, 2008

080913 SATURDAY

Ever wonder how Craig gets that body of his. . . Mickey D's.

Workout:

4 Rounds for time:

500m row
25 GHD sit ups

Post time to comments.

Video - Coach Glassman covers the elements of the Glute Ham Developer (GHD) sit up (Nicole Carrol models):

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Article:

Men are 'unhappy' with their bodies

"We know that 1 in 20 young people suffer from some degree of disordered eating and that at least 15% of them are men and yet that's a tip of an iceberg," he said.

"There are men who have problems with compulsive exercise and excessive bodybuilding who have an illness, but we haven't defined them. Our definitions of illness have been focused on women, rather than men."

I wonder if dieting for 'Linda' counts as an eating disorder. . . -jj

Post thoughts to comments.

Posted by Jeremy Jones at 7:57 AM | Comments (6)

September 9, 2008

080910 WEDNESDAY

Margaret sets a personal record at the deadlift in Sarah's 10am "Girls Class" (140lbs I believe).

Workout:

As many rounds as possible in 20 minutes,

100m sprint
100m of : 10 walking lunges then 10 broad jumps repeated for the entire distance
30 push press (45lb dumbbells)

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Videos: High Fructose Corn Syrup isn't that bad (apparently). If you believe everything you see on TV.

For some of the real scoop on High Fructose Corn Syrup (HFCS), check out this link from Dr. Eades' Site:

http://www.proteinpower.com/drmike/uncategorized/high-fructose-corn-syrup-follies/

So fact one, we know were eating more sugar in general and more fructose in particular. We also know that fructose is metabolized differently than other sugars. Glucose, for example, can be used as is by virtually every cell in the body; fructose can only be metabolized in the liver (and in sperm cells). If we eat too much glucose, the metabolic process stores it away as glycogen–if we eat too much fructose, our livers convert it to fat and, typically, store it in the liver. Why? Because glucose metabolism is tightly controlled and fructose, in simple terms, jumps the main control point in the sugar metabolism pathway. . .

Post thoughts to comments.

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Article from Keith Wittenstein at CrossFit Virtuosity:

A couple of years ago my now-fiancée, Erin, told me I should read this book, "The Creative Habit" by Twyla Tharp. Tharp is one of the most prolific and acclaimed choreographers of all time. I thought the book sounded interesting and I would eventually get around to reading it. Well I finally did get around to reading it and it is amazing. I wish I had read it a couple of years ago when Erin first told me about it.

There is a lot of information in this book that appeals to me as a former musician and a current writer/blogger. However, there is also a lot of information that appeals to me as an athlete and coach. Being creative, according to Tharp, is about forming good habits and rituals. Being creative is about work and consistency and skill. These traits are no less important for athletes and coaches, in my opinion. . .

Click Here for complete Article.

Posted by Jeremy Jones at 9:50 PM | Comments (6)

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)

September 5, 2008

080906 SATURDAY "Linda"

Stav gets the Labor Day gluttons for punishment ready for their weekend pain.

CF Main Workout: "Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

DCF Workout: "Rowing With The Girls"

Row 500m with "Fran"
21 Thrusters 95/65
21 Pull Ups
Rest 1 min

Row 500m with "Helen"
21 KB Swings (1.5p/1p)
12 Pull Ups
Rest 1 min

Row 500m with "Nancy"
15 Overhead Squats 95/65
9 Pull ups

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Coach Rippetoe on the Bench Press

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Article:

Team sports blamed for the gap between 'athletes' and 'obese'

An over-emphasis on competitive team sports in schools is being blamed for "marginalising" the wider efforts to promote physical exercise.

Research from Loughborough University suggests that healthy individual exercise is losing out because PE teachers want to focus on team games.

This means that pupils are not learning about personal exercises such as aerobics and pilates, say researchers.

Posted by Jeremy Jones at 8:40 PM | Comments (14)

September 4, 2008

080905 FRIDAY

Steve from CrossFit Marina (in Huntington Beach) made sure our Luca had a good time on Labor day (and what Luca is looking at, we can only guess).

Workout:

As many rounds as possible in 20 minutes

10 Handstand push ups (or modified versions if needed)
30 box jumps (20 inch box)

Post number of rounds to comments.

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Article:

Exercise helps with memory function

Some volunteers were asked to complete three 50-minute sessions a week of moderate physical activity, such as walking, for 24 weeks. Others were not asked to increase their exercise levels.

At the end of the study, the people in the exercise group achieved better scores in tests of their cognitive function, and lower scores in tests to determine signs of dementia.

Follow-up showed that the benefits persisted for at least another 12 months after the exercise programme was stopped.

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Fasting Articles from Scott Kustes at Modern Forager

What happens to your body when you fast Part 5 - Exercising and Rest

What happens to your body when you fast - Q and A

Posted by Jeremy Jones at 9:51 PM | Comments (11)

September 3, 2008

080904 THURSDAY "FGB III Details"

We had a great turnout for our Labor Day class. Results are posted on Monday's post. Nice work everyone.

Workout: "The Exercise" (inspired by Coach Dan John)

Hang Power Snatch, Overhead Squat

5,5,5,5,5

Work up to your 5 rep max

Post loads to comments.

Sage Burgener demonstrates some Power Snatches:

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Fight Gone Bad Fundraiser Details below. . .

Diablo CrossFit Team Website (click here)

Copied directly from the the Fight Gone Bad III website, you can find out rules, weights, scaling, how to get a shirt, and how to win our gym $2500 in equipment!

Also, here is the
Athletes for Cure Donation Printable PDF Form for people to use for their family and friends who don't know what the 'interweb' is.

Click "Continue Reading" below:

Fight Gone Bad III Fundraiser "Rules of Engagement"

* The CrossFit workout will be '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. This event calls for 3 rounds. 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. The stations are:
1. Wall-ball, 8 ft target (Reps)
2. Deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)
* To compete in the workout, all participants must complete each of the following:
1. Register with their local CrossFit Affiliate Center by Wednesday, September 24, 2008
2. Register with Athletes for a Cure at http://athletes.kintera.org/crossfit08 by Wednesday, September 24, 2008
3. Raise $150 or more in pledges by 5 pm PDT on Saturday, September 27, 2008
4. All donations counting toward the awards must be received by 5 pm PDT September 29, 2008.
* The four divisions are:
1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
4. Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box

Awards

* Any participant who raises $150 or more will receive an official event T-shirt.
* High Score Individual Awards: Highest score in each division (male and female)
o Top 3 national scorers in each division will receive a Custom Sterling Silver, Hand-Stamped Dog Tags set with the winner's name and facility on one tag and their score, location and FGB III on the other tag, with a sterling chain.
o Each facility must designate one male and one female as their potential high scorer in each division. These will be the participants in the scoring division.
o Facility owners of the winning high scorers will also receive Custom Sterling Silver, Hand-Stamped Dog Tags.
o To be eligible for the individual scoring award the facility must submit an uploaded YouTube video of the designated scorer's September 27th FGB no later than 7 days post event, and email the link to FGB3@athletesforacure.org. Winners will be judged by an anonymous panel of Crossfit judges. Any potential winner who fails to meet the Crossfit standards for FGB will be ineligible for awards.
* Highest Fundraising Facility Awards
o More than 25 participants: $2500 gift certificate to Bigger, Faster, Stronger
o 25 participants or LESS: $2500 gift certificate to Bigger, Faster, Stronger
o If a smaller club raises more funds than the larger highest fundraising facility, we will grant them the entire $5000!
o Any owner of a facility that raises more than $10,000 will also receive Custom Sterling Silver, Hand-Stamped Dog Tags.
* Last year’s highest fundraising facilities were:
o More than 25 Participants: Petranek Fitness- $35,872.69
o 25 Participants or Less: CrossFit Boston - $28,795.00

Posted by Jeremy Jones at 7:48 PM | Comments (6)

August 29, 2008

080830 SATURDAY "New Clock"

+++NO MUAY THAI TODAY!+++

+++TODAY's 12:00h CFIT CLASS & 13:00h OLY CLASS ARE ON!!+++

+++SUNDAY: 12:00h CROSSFIT CLASS!+++

+++LABOR DAY: 10:00h CROSSFIT CLASS ONLY!!+++

Everyone needs to thank Dave (second from left) for getting DCF a nice new digital timer/clock. No more mini stop watches for class. It should be easy for everyone to see where they are at every class workout.

Workout:

Deadlift 10, 8, 6, 4, 4, 4
Strict Press: 10, 8, 6, 4, 4, 4

Alternate between exercises. Each set should be heavy enough to be near failure.

Post loads to comments.

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143rd Scottish Highland Games This Weekend at the Alameda Fairgrounds in Pleasanton.

Post below if you went or plan on going.

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Article:

Study: Vibration 'exercise' slows weight gain.

Post thoughts to comments.

Posted by Jeremy Jones at 9:35 PM | Comments (2)

August 28, 2008

080829 FRIDAY

Hardway Bryan, Carry, and Rhodes throwing some DCF horns while wearing their 20lb weight vests before Murph.

(and below is Carry completing "Murph" as prescribed - all 100 pull ups and push ups with the 20lb weight vest on - not to mention the 2 miles of running and 300 squats).

Workout:

4 rounds-

Row 500m
3 minute rest

Post times to comments.

Rowing Technique Video:

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Article:

Largest food festival in American History is coming to San Francisco this weekend:

"Slow Food Nation celebrates good, clean and fair food"

"The majority of Slow Food Nation events will be held in two locations— San Francisco's Civic Center Plaza and Fort Mason Center. For those on a budget, Civic Center Plaza is the place to go. In the center of the plaza is the Victory Garden, a beautifully designed edible art project that serves as the anchor for a bustling marketplace of sustainable food vendors. Throughout the weekend, a free stage will feature a variety of dance, music, poetry, and theatre performances.

But the heart of the Slow Food Nation weekend will be found several blocks away, at Fort Mason Center, home to 15 Taste Pavilions. A collection of food demonstration and tasting centers, the Taste Pavilions will showcase a wide range of American food and drink — from heirloom hams to handmade ice cream. Admission is $65 for adults ($45 for 21 and under) for a four-hour lunch or dinner tasting experience."

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Article from Mary Rigney at CrossFit Rockwall:

"Consistency is possibly the most important part of an exercise program. Even if you use the best exercise program in existence (i.e. CrossFit) and give 100% effort when you work out, if you're only doing it once a month it will have little effect on your overall health and fitness. Additionally, you must have consistency before intensity. If you are not consistent enough to get to the point where you can add intensity, you are really missing out on results..."

Read more here: http://crossfitrockwall.typepad.com/crossfit_rockwall/consistency.html

Posted by Jeremy Jones at 9:35 PM | Comments (17)

August 27, 2008

080828 THURSDAY

+++NO MUAY THAI THIS SATURDAY+++

+++MONDAY - LABOR DAY - Will have special "holiday" hours. . . stay tuned+++

Jimmy throwing some wall ball under the morning sun and The Shed sign.

Workout:

3 rounds for time:

40 Wall Ball (20lb ball, 10' target)
40 Sumo Deadlift high pull (95lbs, 65lbs)
200m run

Post time to comments.

Video: The sumo deadlift high pull (SDHP) in action -

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SATURDAY SEPTEMBER 27th FIGHT GONE BAD FUNDRAISER!!!

We plan on having another barbecue, as well as hosting the fundraiser so mark your calendars.

We are recommending that everyone wishing to participate get "sponsored" by their friends, family and co-workers. The 'average' donation rates will be $0.10 per point up to $1.00 per point. Hopefully we can get some forms made for you to recruit people.

Details Here.

Please leave a comment below if you wish to participate.

Posted by Jeremy Jones at 7:55 PM | Comments (16)

August 26, 2008

080827 WEDNESDAY

+++NO MUAY THAI THIS SATURDAY+++

+++MONDAY - LABOR DAY - Will have special "holiday" hours. . . stay tuned+++

Rodill leaves it all out on the table when he completes a workout.

Workout:

3 rounds -

Thrusters to failure (125lb, 95lb, 65lb)
pull ups (or weighted pull ups) to failure
Rest 3 minutes

The only resting during the set with the thrusters in in the fully locked out position (no resting with the bar at the shoulder). The only resting during the set with the pull ups is hanging on the bar.

Post weights used and totals to comments.

Video: Greg Amundson and Annie Sakamoto demonstrate Thrusters

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Article:

Bolt is freaky fast, but nowhere near human limits

. . .Despite the success of Mureika's model, Peter Weyand, a physiologist at Southern Methodist University in Dallas who focuses on the biomechanics of running, said that mathematical models could never predict how fast humans might eventually run.

"Predicting it is fine for the sake of kicks, but it's not a scientifically valid approach," Weyand said. "You have to assume that everything that has happened in the past will continue in the future."

He suggested that it's impossible for mathematicians to predict the magnitude of the freakiness of athletic talent at the extreme margins of humanity. Bolt, it turns out, is a perfect example.

Weyand, who has conducted research on the body types of the top 45 100-meter sprinters in the last 15 years, said that almost all elite runners conform to the body norms for their race length, except for the most-recent Olympic champion.

"Bolt is an outlier. He's enormous," Weyand said. "Typically when you get someone that big, they can't start." . .

Post thoughts to comments.

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Fitflop or 'Fit Flop?' Post what you think to comments.

Posted by Jeremy Jones at 9:17 PM | Comments (20)

August 25, 2008

080826 TUESDAY

Rhodes and Hardway Bryan doing knees to elbows.

Workout:

Overhead Squat

5, 5, 5, 5, 5

First two sets should be moderate weight (70% and 80% of your 5 rep max) the last three sets should be near or at your 5 rep max.

Post loads to comments.

Eva Twardokens doing some Overhead Squats and showing safe form and techniques:

Nicole Carrol's attempt at overhead squatting her bodyweight 15 times:

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Scientists discover that leptin may help Type I diabetics

The mechanism of leptin's glucose-lowering action appears to involve the suppression of glucagon, a hormone produced by the pancreas that raises glucose levels. Normally, glucagon is released when the glucose, or sugar, level in the blood is low. In insulin deficiency, however, glucagon levels are inappropriately high and cause the liver to release excessive amounts of glucose into the bloodstream. This action is opposed by insulin, which tells the body's cells to remove sugar from the bloodstream. . .

Dr. Yu said the research team hypothesizes that leptin combats diabetes not only be suppressing glucagon's action on the liver, but also by boosting the insulin-like actions of IGF-1 (insulin-like growth factor-1), a hormone that promotes growth and mimics insulin.

"One of the things that happens when a child gets type 1 diabetes is their growth is stunted until they're given insulin," Dr. Unger said. "The same is true with these mice. However, we found that if you take a diabetic rat that's not receiving insulin and make it hyperleptinemic, it almost catches up growthwise."

Post Thoughts to Comments.

Posted by Jeremy Jones at 9:44 PM | Comments (4)

August 24, 2008

080824 SUNDAY "Jimmy's 33rd Birthday"

Rhodes uses the keg as a base for his ring push ups (another picture of a keg? - gasp!)

Workout: "Jimmy's 33rd Birthday" (actually it was on Friday)

Ring push ups with 20 or 40lbs weight vest added.
175lb power cleans

Perform 33 reps of both exercises as fast as possible (mix the order any way desired).

Post time to comments.

Video of Nicole Carrol playing around with ring push ups:

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Article:

Steroids cause serious skin side effect in 21 year old man

(I do think it is interesting that the 21 year old "man" has been using steroids for a "while", and as far as muscle mass goes, it doesn't look like was actually that big. But it is bad news when you mess with your endocrine system. . . also, the pictures are pretty graphic, you have been warned -jj)

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Article:

Positive thinkers may decrease cancer risk

But the researchers admitted that women were questioned after their diagnosis, which might significantly change their outlook on life.

(I would expect it would change their outlook on life significantly. -jj)

Posted by Jeremy Jones at 8:26 AM | Comments (4)

August 22, 2008

080823 SATURDAY

JJ and Darren repping out some one arm keg swings with our 95lb keg.

Videos Jeremy and Darren in action:

Workout:

Back Squat 5, 5, 5, 5, 5
Weighted Pull Up 5, 5, 5, 5, 5

Alternate between exercises. Add weight each round.

Post loads to comments.

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Article from Keith Wittenstein at CrossFit Virtuosity:

I've got to hand it to you Part 4

Whether you are doing Gymnastics, Olympic weightlifting, Crossfit, or manual labor, your hands take a beating. Your hands and wrists are susceptible to carpal tunnel syndrome, tendinitis, strains, sprains and all sorts of trauma. Doing some or all of the following things can help keep you injury-free and prevent your training from getting derailed. . .

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Some of the pictures from the Friends and Family day have been uploaded.

Check them out on our Flickr Page here.

Posted by Jeremy Jones at 10:17 PM | Comments (12)

August 21, 2008

080822 Friday

The pre-WOD procrastination.

Workout:

5 Rounds
1 minute Row (count Calories)
1 minute push press (115# men, 75# women)
1 minute rest

Post total calories/reps to comments

Push Press instructional video from Nicole Carrol and Annie Sakimoto

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Article from Scott Kustes at Modern Forager:

Part 4 What happens to you when you fast: Healing and longevity.

Let’s start with disease. We’ll start with The Big C, cancer, the second-leading cause of death in the United States. All of the studies I found were in rats and mice, but we have to remember that IF is still an emerging science. In our rodent friends, cell proliferation rates are lowered by 25% caloric restriction, but not as much as by Alternate Day Fasting. A report on another study showed that a 5% reduction in calories, but only being fed every other day, also reduced cell proliferation rates.

Post thoughts to comments.

Posted by Jeremy Jones at 9:19 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 19, 2008

080820 WEDNDESDAY "How Many Makimbas?"

Darren and Jeremy (your's truly) giving the horns after the 4 x 400m runs workout.

Workout:

Perform as many "Makimbas" in 20 minutes as possible:

1 Makimba =

3 rounds, 15 - 10 - 5 reps of

10lb dumbells (or more if you can handle it)
Burpees
Air squats

Post Number of Makimba's to comments.

Be careful you don't get Rhabdomyolysis.

Click here for CrossFit Kids doing a single Makimba Video

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"Hump Day" Article:

Contraceptive Pill May Affect Women's Partner Choice

"Disturbing a woman's instinctive attraction to genetically different men could result in difficulties when trying to conceive, an increased risk of miscarriage and long intervals between pregnancies. Passing on a lack of diverse genes to a child could also weaken their immune system. . ."

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Article:

Happiness the Key to Longer Life

"After reviewing 30 studies carried out worldwide over periods ranging from one to 60 years, the Dutch professor said the effects of happiness on longevity were "comparable to that of smoking or not".

That special flair for feeling good, he said, could lengthen life by between 7.5 and 10 years. . ."

Post Thoughts To Comments.

Posted by Jeremy Jones at 9:18 PM | Comments (10)

August 9, 2008

080810 SUNDAY

+++DON'T FORGET ABOUT OUR "FRIENDS AND FAMILY" DAY ONE WEEK FROM TODAY, PLEASE POST IF YOU ARE COMING AND WHAT YOU CAN BRING+++

There comes a time in every CrossFitter's life when you've gotta ask yourself: "What the HELL I AM I DOING?!" (For Dan, this came fairly early as he completed the Filthy Fifty as Rx'ed his first time! - NICE WORK).

You can see by Dan's expression that he is very happy with his decision.

Workout:

Health lift (aka "Deadlift")

5, 3, 3, 2, 2, 2, 1, 1, 1, 1

Post loads to comments.

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Video from Crossfit regarding the Health lift

Can you name all the "CrossFit Original Allstars" that appear in this video?

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Article (I know it isn't "hump day" but this article is too important for all you cyclists to pass up -jj)

No-nose bicycle seats improve penile sensation and erectile function

An innovative study appearing in the August issue of The Journal of Sexual Medicine examined, for the first time, if noseless bicycle saddles would be an effective intervention for alleviating deleterious health effects, erectile dysfunction and groin numbness, caused by bicycling on the traditional saddle with a protruding nose extension. Results from this study may be useful for the estimated 5 million recreational cyclists to alleviate perineal discomfort and maintain sexual health. . .

Post thoughts to comments.

Posted by Jeremy Jones at 5:38 PM | Comments (4)

August 7, 2008

080808 FRIDAY "J.T."

Now is the time to bring all your friends and family to The Shed. Bring anyone who will come, especially the people who are on the cusp of getting started.

It is also going to be a going away party for Trainer Rick H. He is leaving us to go to school in San Jose (although secretly I think he might be trying to 'transfer' to CF unlimited or Jason Khalipa's affiliate - i.e. he has a man crush on him).

Workout: "J.T."

21 - 15 - 9

Handstand Push ups
Ring Dips
Push ups

Post time to comments.

Video of Annie Sakamoto from CrossFit Santa Cruz Central doing J.T.(she's my hero):

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Article from Scott Kustes at Modern Forager

What is a paradox? French, Atkins, and Inuit

. . . I tell you that story to tell you this one. One lady had not heard of the French Paradox, so I explained it as, “the nonsense notion that it’s the red wine that protects the French from disease due to their high-fat diet.” One girl asked, “And why is it nonsense?” in a humorous way. I replied, “We can go there if you want, but this isn’t really the place.” Anywho, we moved on with the discussion of wine and the beverage industry as a whole. But let’s discuss the French Paradox. . .

Click here for full article.

Post thoughts in comments.

Posted by Jeremy Jones at 9:59 PM | Comments (10)

080807 THURSDAY "2 Minute Defense"

"Travmeister" goes head to head with the workout "2 minute defense"

Workout: "2 Minute Defense"

5 rounds at 135lbs -

1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run

Then rest 2 minutes

Then. . .5 rounds at 135lbs -

1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run

Post total time to comments.

Video from CrossFit HQ of Pat Barber doing this WOD:

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Another Great Article from Mary Rigney at CrossFit Rockwall

Eat More, Weigh Less

I'm not eating much, I'm hungry, and I'm not losing weight.

If you've ever tried to lose weight, you've probably been in that dilemma before. What gives? It's time to take a look at what you're eating, rather than how much. You'll be surprised by how many calories some "small" meals contain. Let's compare a typical day of meals and see where you are missing out. . .

Read complete CrossFit Rockwall food article here.

Post thoughts to comments.

Posted by Jeremy Jones at 12:51 AM | Comments (10)

August 5, 2008

080806 WEDNESDAY "FITHY FIFTY"

I don't know about everyone else, but I totally agree with Matt B's shirt.

Workout: The "Filthy Fifty"

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 From Mary Rigney at CrossFit Rockwell:

Power = Intensity = Results

"In CrossFit, the goal is to move large loads, long distance, quickly. But, which of those variable is most important - the load, the distance or the time? Is it better to be faster with a lighter load? Or move a heavier load more slowly? It all depends on your goals, but if you really want to push your limits, keep an eye on your power output. Let's do some theoretical calculations..."

Read full article Here.

Post thoughts to comments.

Posted by Jeremy Jones at 9:02 PM | Comments (19)

August 3, 2008

080804 MONDAY

It has been a week or two since we have seen the Wolfman. Where has he gone?

Workout:

Deadlift

3, 3, 3, 3, 3, 3, 3, 3, 3, 3 (that's 10 sets of 3). Keep adding weight each round.

Post Max load to comments.

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Article:

Obesity prevention efforts should begin at age 2

"More research is needed to determine the causes of early obesity including "information on family history and the dietary and exercise habits in infancy,"

Exercise habits in infancy!? That is just ridiculous. How about the dietary habits of the parents! -jj

Post Thoughts to Comments.

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FGB III is set for Saturday, September 27, 2008

Athletes For a Cure and the Wounded Warrior Project: Fight Gone Bad Fundraiser

Here is more Fight Gone Bad Videos from previous year fundraisers: Click here

Are you interested in participating at DCF?

Please post in comments.

Posted by Jeremy Jones at 7:56 PM | Comments (8)

August 2, 2008

080803 SUNDAY

Moises dominating the wheelbarrow during the Sheriff's Challenge last weekend. Congrats Mo!

More Pictures of Mo at the Challenge can be found Here.

Workout:

6 rounds for time,

Run 400m
Rest 2 minutes

Practice good running form, Use the POSE Method.

Post Time to Comments.

This month's (Issue 43 for August 2008) Performance Menu has a great article on POSE running. Be sure to check it out! (Click the link on the right --->)

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Article:

Singles Face Alzheimer's Risk

Post Thoughts to Comments.

Posted by Jeremy Jones at 8:19 PM | Comments (6)

July 25, 2008

080726 SATURDAY

Dustin doing some Parkour in last Saturday's Class (notice the large boxes for vaulting in the photo as well).

Workout:

Back Squat
5,5,5,5,5

Weighted Dip
5,5,5,5,5

Alternate between exercises. Add weight each round until you reach your 5 rep max.

Post loads to comments.

Then a few rounds of : "CrossFit Golf" from BTB Fitness

(Everyone can thank Mark L for the new game).

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Article:

Rock Drummers need the stamina of top athletes

. . .He found that during a performance, his heart averaged between 140 and 150 beats a minute, peaking at 190, levels comparable to other top athletes. . .

. . He said: "Footballers can normally expect to play 40 to 50 games a year - but in one 12 month period, Clem played 90-minute sets at 100 concerts.

"Footballer find playing a Champions League game once every two weeks a drain, but these guys are doing it every day when they are on tour. . .

Drummer testing video

Post thoughts to comments.

Posted by Jeremy Jones at 8:01 PM | Comments (2)

July 17, 2008

080718 FRIDAY "Cause That's How We Roll"

Darren nails his chest to bar pull ups at the CF Games.

Workout:

As many rounds as possible in 20 minutes:

10 Thrusters (115 men, 75 women)
10 ring push ups
10 pull ups
400 m run

Post rounds and fractions of rounds to comments.

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Article: "'Cause That's How We Roll"

Some of the regulars might have noticed some little green and black striped rollers and balls being used at The Shed from time to time. I found out about Trigger Point Technologies back in January at the first CrossFit Running and Endurance Cert (a very informative seminar I might add). Jeff Alexander from Network Fitness introduced me to these wonderful little torture devices that allow you to massage yourself at an intensity people pay big bucks for.

Because CrossFitters push themselves harder than any other group of people when working out, they need a rest and recovery tool that pushes them just as hard. Utilizing these tools and techniques an athlete can increase the intensity and frequency of his/her workouts, while also reducing pain and injuries - and that's something every CrossFitter can appreciate.

I know that most of the DCF visitors to the Games stopped by the TPT booth to get some pain/healing, but even Darren got a mention in Jeff's Newsletter:

. . . 4. Tight Quads -- Devilishly tight quads Diablo CrossFit is represented at right. Rolling the quads can be your own private hell if you've never done it. These massive muscles can carry numerous knots within the muscle fibers and still perform at very high levels of output. If you'd like to take a roll and see how tight your thighs are, grab a quadballer and get to work. You just might be surprised how much easier your squats can be once you clear hidden trigger points and adhesions.

And here is a video from the games of these things in action:

Check out both the TPT site as well as The Network Fitness sites for some great info.

Posted by Jeremy Jones at 8:15 PM | Comments (9)

July 10, 2008

080711 FRIDAY "Interval Elizabeth"

Diablo CrossFit sure had a lot of kids to cheer them on at the CrossFit Games (this isn't even all of them).

Workout: "Interval Elizabeth"

5 rounds for time:

1 minute squat cleans with 155lbs (men) 100lbs (women)
1 minute ring dips
1 minute rest

Post total reps to comments.

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Video:

The next class to come to The Shed?

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Article:

Being fat can lower your sperm count.

Simple biology fluke, or evolution at work? -jj

Post thoughts to comments.

Posted by Jeremy Jones at 9:05 PM | Comments (3)

July 8, 2008

080709 WEDNESDAY "CrossFit Total"

Jorgy in the middle of the 155lb squat clean and jerk workout at the games.

Workout: CrossFit Total (Click here for an article description)

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Video:

Below is a video with CrossFit Games Champion Jason Khalipa performing the Clean and Jerk workout and taking the title.

Posted by Jeremy Jones at 8:11 PM | Comments (18)

June 26, 2008

080627 FRIDAY "JT"

Nikala (on right) is halfway through the burpees on the "Filthy Fifty" recently. Nikala just moved down to San Diego, and we expect her to show the SoCal affiliates how we do it at The Shed.

Workout: "JT"

Complete 21-15-9 reps rounds for time of:

Handstand push-ups
Ring dips
Push-ups

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Video:

HSPU variations:

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The CrossFit Games is fast approaching. What will you eat?

Posted by Jeremy Jones at 9:12 PM | Comments (12)

June 13, 2008

080614 SATURDAY

Raw power:

Craig is training for the Concept II race at the games. He is trying to be able to row a 2:50 or less 1000m sprint. Currently he can pull a sub 3:10, which is in the top 20 rankings (and WELL into the 90th percentile at 3:18.4) According to the Concept 2 website, the #1 time is 2:50.5 - The equivalent of two 1 minute 25 second, 500m sprints back to back.

I think he has it in him. Everyone should ask him how his training is going. -jj

Workout:

Four 500m sprints on the erg (rower).
Rest between sprints as needed.

Post times to comments.

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Videos:

Angela Hart Discusses the common flaws of rowing on the Concept 2 erg:

"Johnathan" rows a 1:18 500m at "NW CrossFit"

Posted by Jeremy Jones at 9:37 PM | Comments (4)

June 6, 2008

080606 FRIDAY "Fran on Friday"

Andres from CrossFit Marin showing the DCF crew some Parkour basics. Parkour has been dubbed "street gymnastics" but it is so much more than that. Not only is it extremely functional, it is also a ton of fun.

Workout:

"Fran"

21 - 15 - 9 Rep rounds for time:

65lb Thrusters (women), 95lb Thrusters (men)
Pull ups

Post time to comments.

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Video:

Your usual Parkour Training session at CrossFit Marin

You can have Roger or Andres and crew come do a special seminar at your gym, or you can head out to their facility for some HIGHLY skilled gymnastics and/or Parkour training (ask Craig about the quality of Roger's instruction, and anyone else in the picture above about Andres' great coaching abilities).

Posted by Jeremy Jones at 8:37 AM | Comments (17)

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)

May 8, 2008

080509 FRIDAY "Diablo Diane"

Team 0600 dress code: Beanie, 20 lb weight vest, CrossFit Infidel shirt.

Workout:

"Diablo Diane" aka "Interval Diane"

5 rounds

30 seconds of 225 lb dead lifts
30 seconds of hand stand push ups
60 seconds rest

Post number of reps to comments.

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Video: Jon Gilson from Again Faster dishes out some help on the ever elusive Muscle Up.

Achieving the Muscle-up from Patrick Cummings on Vimeo.

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Article:

People with mentally demanding jobs reap cognitive benefits later in life

"Doing a job that is intellectually demanding creates thinking abilities that pay dividends into retirement -- regardless of intelligence or years of education, according to new research from the Duke University Medical Center."

In short. . .never stop learning, never stop challenging yourself. -jj

Posted by Jeremy Jones at 8:26 PM | Comments (19)

April 25, 2008

080425 FRIDAY

The Shed - December 2006 left, December 2007 right. . . what will 2008 bring?

Workout: "Ab Purgatory"

Accumulate 2 minutes of L-sit time. Each time you rest from the L-sit, perform

10 Glute Ham Sit ups
10 Knees to Elbows
10 Abmat situps

Post total time and number of rest periods to comments.

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Article from Lisabeth Darsh at CrossFit Watertown

The odds of me winning the CrossFit Albany East Coast Challenge are really, really small . . . but I’m going. I’m realistic about my chances as a fortyish female in very good (but not killer Kelly Moore-ish) shape. I’ll probably finish far away from the winners, just like I do in most triathlons and a good portion of the running and mountain bike races I enter. Where I finish never has anything to do with why I signed up in the first place. I am only peripherally competing against other people: mostly, I am competing against myself. It’s no different than having at the WOD: the others make me go faster just by the fact of them being there, and it’s nice to beat them, but the goal is to beat myself. Matt Williams, the baseball player, put it this way: “It’s not between me and the pitcher. It’s between me and the ball. . .”

Full article here: http://crossfitwatertown.typepad.com/index/2008/04/are-you-the-man.html

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Video from Jon Gilson at Again Faster

Fixing the Squat from Patrick Cummings on Vimeo.

Posted by Jeremy Jones at 8:54 AM | Comments (13)

April 23, 2008

082425 THURSDAY

Bryan's bar bending back squat.

Workout:

5 rounds -

Back squat 5 reps
Shoulder Press: 3 reps
Weighted Pull up: 1 rep

Add weight to each exercise each round, try to hit respective maxes in each movement.

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Another Firefighting Challenge Video: From Jon Gilson's Again Faster

The Toughest Two Minutes: Episode 1 from Patrick Cummings on Vimeo.

Posted by Jeremy Jones at 7:46 PM | Comments (12)

April 22, 2008

080423 WEDNESDAY "Jax", a couple birthdays, and the FF Challenge

Jimmy and JJ represent.

Workout: "Jax"

Not technically one of the ladies or one of the heroes, we dubbed this workout after the heroic effort that my son Jax is putting my wife through on her last legs of pregnancy.

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.

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Oldest known person turns 115

"Perls said the secret to a long life is now believed to be a mix of genetics and environmental factors such as health habits. He said his research on about 1,500 centenarians hints at another factor that may protect people from illnesses such as heart attacks and stroke - they appear not to dwell on stressful events.

"They seem to manage their stress better than the rest of us," he said. "

Post thoughts to comments.

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Speaking of Birthdays, today is Team 0600 Kelly's Birthday! She opted to use her birthday to get some 'all too important' sleep, but we can't wait to see her Friday.

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CrossFit Affiliate Article:

The Toughest Two Minutes
by Jon Gilson, Again Faster

Dubbed "the toughest two minutes in sports" by ESPN, the Scott Firefighter Combat Challenge is tailor-made for CrossFitters. The participants, all active firefighters, scale a five-story tower with a 45-pound high-rise pack, pull a second pack up from the ground, rocket back down the tower, and hit every step en route. Picking up a 9-pound plastic hammer, they drive a 160-pound slug three feet along a skid. Abandoning this setup, the firefighters sprint through a serpentine course, pick up a charged fire hose, and drag it thirty feet through a pair of saloon doors. Pulling a handle, they unleash a jet of water on a circular target.

Ten feet distant, 175 pounds of dead weight waits for rescue. Grabbing the man-sized dummy around the torso, the firefighters backpedal fifty feet to the finish line, collapsing to the ground to the sound of a buzzer. The best athletes run the course in under 1:30.

Click here to continue reading. (Link: http://www.againfaster.com/articles/the-toughest-two-minutes.html)

Brandon Cunningham from Patrick Cummings on Vimeo.

Posted by Jeremy Jones at 8:34 PM | Comments (11)

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 11, 2008

080412 SATURDAY "Fight Club"

No more grappling at the shed. So my suggestion is we start a fight club, or we can just go to Luca's Muay Thai class (Tuesday and Thursday 7:30-8:30pm and Saturday 10:00-11:00am)

Saturday Noon SEAL Fit

Do a circuit of 1 minute of exercise followed by 1 minute rest for 5 rounds of:

Kettlebell Swings 44#
Sit ups
Burpees
Push Press 65#
Wall Ball

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Article on Crossfit From the New York Times-God's Workout

Video- Brenden doing a workout, with crossfit there are no worries about getting buff, but it is a byproduct of the workouts.

Posted by at 11:20 PM | Comments (5)

April 7, 2008

080407 MONDAY

Darren and Matt on the bar. No doubt about Darren's pull-ups here - shoulders over bar!

CROSSFIT SANTA CRUZ HAS NEW DIGS!!
It's going to be strange not going to the "old" spot. The Grand Opening was Saturday. Here's the pics: CFSC Grand Opening

In honor of the opening of their new spot, here's another great workout from their site:

5 rounds of:

Run 400 Meters
Deadlift 15 reps

Men 225. Ladies 135.

Post time.
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Some snippets of Darren, Craig and Rodil's Gwen session. You can't see the grip pain:

Posted by Craig at 6:29 AM | Comments (11)

April 5, 2008

080406 SUNDAY

JJ & Moises grinding out 30 Muscle Ups for time.

CF Main Workout: The Pull-up Ladder

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.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

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Posted by Craig at 10:00 PM | Comments (4)

April 3, 2008

080404 FRIDAY

***NO 0600 CLASS THIS MORNING - FRI APRIL 4th***

Stav no feel so good. Post "Helen."

DCF WOD

For time:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Pull Ups
Overhead Squats 95lbs
Ring Push-Ups

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Article: No benefit in drinking eight glasses of water a day, scientists say

I've suspected this for a long time. I drink water when I'm thirsty. When I workout, I drink a bit more before, during and after.

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What Jorgy does in the Shed when he's all alone.....

Posted by Craig at 8:00 PM | Comments (9)

March 23, 2008

080324 MONDAY

A throwback of Darren, I didn't have one with his new mustache so i pasted one on him.

CFHQ WOD

30 Muscle Ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips

DCF WOD

Pyramid to 15 of:

Pull up & 65lb Overhead Press

You can use multiple sets per rung on the ladder. Kipping pull ups and push press or jerk are allowed only on rungs 10 and higher (two digit rungs), otherwise it's dead hang pull ups and strict shoulder press.

Post Time and Weight To Comments
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Video-

Posted by at 10:21 PM | Comments (14)

March 18, 2008

080319 WEDNESDAY

Mike With his 2 pood kettlebell. He brought it in because we don't have one.

CFHQ

Fight Gone Bad

Three rounds of 1 minute of each:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Rest

DCF WOD

5-10-15-20
Push Press 115#
Ring Dips
Push Ups
100 Squats
20-15-10-5
Push Press 115#
Ring Dips
Push Ups

Post Times To Comments
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Article on Crossfit- Fatigued In 15

Video- Something else that I couldn't imagine doing

Posted by at 10:20 PM | Comments (3)

March 17, 2008

080317 MONDAY

I wonder where our 2 pood kettlebell is... Probably lost in the mail.

CFHQ
"Nate"

As Many Rounds As Possible In 20 Minutes

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell swings 2 Pood

DCF WOD

Max rounds in 20 minutes

10 Kettlebell swings (1.5 pood)
5 Sumo dead-lift high pull (65lbs)
5 Burpies

Post Times To Comments
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Article- Beer and Fitness, Can It Be?

Rant/Statement- How much beer do you drink? How about hard alcohol? Nicole talks about a guy whos diet mainly consisted of beer and meat and lost weight. What are the benifits of not drinking? I myself am not old enough to know, I was just wondering.

Posted by at 1:20 PM | Comments (10)

March 11, 2008

080312 WEDNESDAY

Bryan loves kettlebell swings so much he just winks at the camera, while Carry shows good range of motion form in the background.

Workout:

Run 5 k

Post time to comments.

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Video: Dutch From CrossFit ATM in Texas doing 34 rounds of Cindy.

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"Hump Day" Article:

Sexual performance may hold key for men's health

“What is less well known is that not only blood vessels to the heart are affected by obesity but similar effects occur with the blood vessels to the penis with resulting erectile dysfunction and poor urinary tract function. "

Sounds like evolution at work to me. -jj

Post thoughts to comments.

Posted by Jeremy Jones at 7:48 PM | Comments (3)

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 (12)

March 4, 2008

080305 WEDNESDAY "Filthy Fifty"

Darren left a puddle at the Shed so big it didn't go away after 4 hours (after we disinfected the floor). He also just completed "Linda" as prescribed at 215 bodyweight! (322 deadlift, 215 bench, and 162.5 clean) STRONG WORK.

Workout:

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

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Video: You're never too old to start. You're never too old to lift. You're never too old to kick ass.

Now shut up and go lift.

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Article(s):

Exercise linked to lowered stroke risk

“This study is the first to suggest that there may be a significant independent association between cardiorespiratory fitness (CRF) and fatal and nonfatal stroke in men and nonfatal stroke in women,”

"Men in the top quartile (25 percent) of CRF level had a 40 percent lower relative risk of stroke compared to men in the lowest quartile."

"Among women, those in the higher CRF level had a 43 percent lower relative risk than those in the lowest fitness level."

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For more information about training into the "golden years" be sure to check out Clarance Bass' website (it is on our "Friends" list for a reason!)

Posted by Jeremy Jones at 8:27 PM | Comments (14)

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 22, 2008

080223 SATURDAY

Jon Gilson from 'Again Faster' is on the left of the picture above and he writes some damn good articles for his website. Read his latest rant below.

Workout:

Overhead Squat: 3,3,3,3,3
Front Squat: 3,3,3,3,3
Back Squat: 3,3,3,3,3

Do all the OHS then all the FS then all the BS. The weight should go up each set, approaching failure on the last round of the exercise. (hint, the weight should go up as you change exercises as well).

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CrossFit Article:

One Forty Four Over Ninety

"My love for the medical establishment continues. I went to my annual
physical last Wednesday, looking for a clean bill of health and a referral.
Instead, I got orders to check my blood pressure five times a day and an
uninformed dismissal of my referral request.

I have no doubt that my doctor is a well-intentioned man. He'd have to be,
considering the way he dresses himself. Picture this: thirty-something,
5'11", one hundred and fifty pounds, night-vision pale, dressed in a ratty
blue oxford, a two-sizes-too-big checkered jacket, and olive slacks hemmed
for an impending flood.

Clearly, this is a man more concerned with the practice of medicine than
making the cover of GQ, a fact that I found reassuring—for approximately
five minutes. . ."

by Jon Gilson of Again Faster

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Audio Downloads:

Jerry Hill, head coach from CrossFit Old Town in Alexandria VA asks the question “If your athletes life depended on getting in top-shape in record time what would be the most important thing you would do?”

Jason Brown http://jerryhillfitness.com/blog/?p=15
Mark Rippetoe http://jerryhillfitness.com/blog/?p=16
Gregg Everett http://jerryhillfitness.com/blog/?p=17

Posted by Jeremy Jones at 8:01 PM | Comments (8)

February 21, 2008

080222 FRIDAY *Updated* - Josh

Jimmy snuggles up to the bar after "The Bear" bar complex.

Workout:

Classic from the CrossFit Mothership (and especially good if you don't have any equipment).

4 rounds for time:

Run 400m
50 squats

Post time to comments.

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Articles:

Fit elderly boosts survival rates

"Scientists found 70-year-olds who take regular exercise, eat well, and do not smoke greatly increase their chance of living until 90.

The researchers estimate that longevity is only at most 30% down to our genes - the rest is down to lifestyle factors. . .

----ODDS OF LIVING TO 90---
No risk factors: (Non-smoker, normal blood pressure, normal weight, no diabetes, regular exerciser): 54%

One risk factor:
Sedentary lifestyle: 44%
High blood pressure: 36%
Obese: 26%
Smoker: 22%

Three risk factors (for instance, sedentary lifestyle, obesity and diabetes): 14%

All five risk factors: 4%

(All odds for a 70-year-old man)"

Why exercise gets harder with age

"Dr Gerald Shulman, who led the research, said: "The message is that, with ageing, the AMPK pathway has reduced activity."

He said this meant a person would have to work harder when trying to maintain the same benefits from exercise as they did when they were young.

"AMPK activity in our skeletal muscle is probably a good thing because it activation stimulates glucose uptake, increases fat oxidation [fat burning], and promotes mitochondrial biogenesis [production]," he said.

Dr Shulman added that the reduction could be a contributing factor to the development of insulin resistance and Type 2 diabetes because of its effect on fat burning and mitochondria production."

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Video: Crazy French Soccer Stunts

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*Updated*

Today is the one year anniversary of the death of SSG Joshua Hager. He was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

In honor of Josh's life and all sheepdogs who 'put it out on the line', an alternate to the workout posted above (or in addition to), can be completed by those who choose.

"Josh"

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

For time.

Posted by Jeremy Jones at 7:54 PM | Comments (4)

February 19, 2008

080220 WEDNESDAY

JJ at Motor City CrossFit

Wednesday SEAL training

5 rounds for time of:

15 Dumbell Clean and Jerk (40lb dumbells)
15 Pull ups
Run 400 meters or row 500 meters

Post times, weights, and comments about JJ to comments.

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Download a Podcast of Mark Rippetoe- Rippetoe Audio>

"Coach Rip" is a pillar in the CrossFit community as well as the owner an operator of CrossFit Wichita Falls. His no bullshit coaching and life lessons have made him a favorite at Diablo CrossFit for a long time.

Don't forget to check out his books at The Aasgaard Company.

Posted by at 6:00 PM | Comments (8)

February 18, 2008

080218 MONDAY

A throwback picture of our own Rob Barnum in the park.

From CFHQ
Front Squat
1-1-1-1-1-1-1-1-1-1 reps

For those who did not do this weekend
SEAL Training

100 slam balls
100 alternating med ball push ups (50 each hand)
100 ball jumps (jump side to side over ball)
200 meters overhead walking lunge (100 meters right hand 100 meters left hand)

post time and weight to comments
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Article- from Mike E. on Joe Dube a worldclass olympic lifter
THE “FORCE OUT” REP SQUAT SYSTEM
Video- Parkour is rediculously fun

Posted by at 12:14 PM | Comments (1)

February 11, 2008

080211 MONDAY

Things we miss at The Shed. Sarah and the rope.

From the devious mind of Jorgy

25*25's

250 meter row
25 tire flips
25 Tire Sledghammer hits
25 slam balls
25 push ups
25 sit ups
25 jump squats
25 push press 45#
25 SDHP 45#
25 pull ups
25 back extensions
25 knees to elbows
25 wall ball shots
25 walking lunge steps
25 kb swings
25 box jumps
250 meter run
25 knee jumps
25 med ball squat cleans
25 one arm snatches- 10 each arm
25 squat thrusts
25 seconds of an Lsit
25 suitcase deadlifts
25 ring rows
25 double unders

There is no particular order to complete as rx. just do the movements and post your times to comments.
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Article: Integrating Olympic Lifting Into Crossfit Workouts

Video: I Wanna Be A Bartenda

Posted by at 1:00 PM | Comments (5)

February 8, 2008

080209 "Your Very Best"

Watch this video until the end. (I don't know where Ross gets this stuff!)

Next time you are starting a workout, don't hope to get a good time. Just do your very best, every workout, and you will dominate. Don't let your mind defeat you before you have started.

Workout: (From the CrossFit main page)

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments. And compare yours to the times posted on the National Site.

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Articles:

Television causes hypertension in obese kids

"Children watching 2 to 4 hours of TV had 2.5 times the odds of hypertension compared with children watching 0 to <2 hours. The odds of hypertension for children watching 4 or more hours of TV were 3.3 times greater than for children watching 0 to <2 hours of TV. "

Three studies showing video games encourage violence and hostility in young boys

"The authors found that respondents who had more exposure to violent video games held more pro-violent attitudes, had more hostile personalities, were less forgiving, believed violence to be more typical, and behaved more aggressively in their everyday lives."

"It found that children who played more violent video games early in the school year changed to see the world in a more aggressive way, and became more verbally and physically aggressive later in the school year -- even after controlling for how aggressive they were at the beginning of the study. Higher aggression and lower pro-social behavior were in turn related to those children being more rejected by their peers"

Early exposure to violent TV promotes aggression in boys

Get the kids off the couch and into sports and the outdoors. The fate of the civilized world might just depend on it. -jj

Posted by Jeremy Jones at 7:48 PM | Comments (9)

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)

February 4, 2008

080203 SUNDAY "A big Fat myth"

Clip from a new movie called "Fat Head - You've been fed a load of bologna"

Workout: Complete as many rounds as possible in 20 minutes -

200m run
30 push press (45lb men, 25lb women)
20 walking lunges (25lb dbs for men, 15lb dbs for women)
10 pull ups

Post number of rounds and fractions of rounds completed in comments.

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Article:

Cholesterol appears to be critical for strength and muscle gain

"At the conclusion of the study, the researchers found that there was a significant association of dietary cholesterol and change in strength. In general, those with higher cholesterol intake also had the highest muscle strength gain.

Cholesterol circulating in the blood also appeared to have contributed to greater muscle gain in the participants, Riechman said.

“One possible explanation is through cholesterol’s important role in the inflammation process,” he noted.

“As you exercise, your muscles can become sore because they are rebuilding muscle mass. More cholesterol may result in a more robust inflammatory response. We know that inflammation in some areas, such as near the heart, is not good, but for building muscles it may be beneficial, and cholesterol appears to aid in this process.” "

Posted by Jeremy Jones at 8:22 AM | Comments (3)

February 1, 2008

080202 SATURDAY

Don't mess with this Chick.

Workout:

Max pull ups in one set

Overhead Squat going up in weight each round until failure:
5, 3, 3, 3, 3, 3,

Max pull ups in one set again.

Post most pull ups completed and highest OHS weight used to comments.

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Video:

I guess it is time to sell the bumpers and the rings. . . we need space for a fleet of these chairs! -jj

P.S. yes it is a 'real' "fitness" device.

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Article:

Current training for back pain and "back belts" shown ineffective for worker's back pain

Post thoughts to comments.

Posted by Jeremy Jones at 8:36 PM | Comments (3)

January 31, 2008

080131 FRIDAY

Jon Gilson from 'Again Faster', JJ from Diablo CrossFit, and Ryan Atkins from Crossfit Milwaukee (these are some 'major players' in CrossFit, as well as being fire breathers).

(a couple more pictures from the seminar if you click "Continue Reading" below).

Workout - 4 rounds for time:

10 squat cleans (135lb)
20 sledge hammer swings (10 lb sledge)
10 ring dips
500m row

NO 8 AM TOMMOROW

Post time to comments.
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Video: What's Your Excuse?

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Article(s):

Ketogenic Diet Tames Seizures (full article in "Continue Reading" below)

"Experts stress that the diet can have side effects and should be attempted only under strict medical supervision. Most recommend it only for children with uncontrolled epilepsy who have tried several drugs that failed to reduce their seizures.

"We always want to make it clear to families that we don't see this as a more holistic approach to epilepsy care," "

Why Not!? It says in the article that this diet has been around since "Biblical Times" (and before if you believe in the whole paleo/caveman thing). What is wrong with trying a diet that is perfectly healthy and normal? -jj

Modified Atkins diet can cut epileptic seizures in adults

"Results showed that about half the patients had experienced a 50 percent reduction in the frequency of their seizures by the first clinic visit. . . Side effects linked with the diet, such as a rise in cholesterol or triglycerides, were mild. A third of the patients dropped out by the third month, unable to comply with the restrictions."

What!? These people went from an average of 10 seizures to less than half, and they were unable to comply with the restrictions. Wow.

In the past I have posted articles on how ketogenic diets have been shown to prevent cancer (even in terminal patients). Why are doctors so afraid to prescribe a way of eating that is perfectly healthy and NORMAL? -jj

Post thoughts to comments.

CrossFit Newport Beach Running and Endurance Cert Photos:

Brian Mackenzie lecturing at the CrossFit Running and Endurance Seminar. It was a combination of lecture with Power point and videos, drills, running, workouts, and even video analysis of your own running form.

Some of the people you'll find in this photo are: Eva T. (yes "The" Eva T.), Andy P. (Petranek Fitness), Micheal Latch (Valley CrossFit), C.J .(CrossFit San Diego), and Jon Gilson (Again Faster).

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Diet helps tame seizures
By Sandy Kleffman
STAFF WRITER

Article Launched: 01/29/2008 03:06:20 AM PST

LAFAYETTE -- Without hesitation, Cathy Holt can tell you how long it has been since Noah's latest seizure. The Lafayette mother keeps a running total. Her blond, blue-eyed 4-year-old has been seizure-free for 40 weeks.

That is a life-altering change for Noah, who had been averaging a seizure a week since he was 6 months old. The longest one lasted three hours. Many ended in a hospital emergency room.

Noah tried state-of-the-art medications to control his epilepsy, without success.

A low-tech approach transformed the boy's life -- a strict high-fat, low-carbohydrate diet that defies all good-nutrition recommendations.

Known as the ketogenic diet, it has been around since biblical times and has gone in and out of favor.

Instead of fruits and vegetables, Noah's meals often include heavy cream, bacon and butter laced with cinnamon.

Why and how the diet works remains a mystery.

But Children's Hospital Oakland, Kaiser Permanente, the Lucile Packard Children's Hospital at Stanford and other institutions have put scores of epileptic children on the diet, with varying degrees of success.

Experts stress that the diet can have side effects and should be attempted only under strict medical supervision. Most recommend it only for children with uncontrolled epilepsy who have tried several drugs that failed to reduce their seizures.

"We always want to make it clear to families that we don't see this as a more holistic approach to epilepsy care," said

Karen Amorde-Spalding, clinical nutrition manager at Children's Hospital Oakland. "It comes with its own set of risks and complications."
The risks include serious constipation, kidney stones, gallstones and pancreatitis.

But for some who have tried nearly everything else with no luck, the diet can have a dramatic effect.

A little more than a mile from the Holts, the Cortessis family shares a similar success story.

Five-year-old Niko used to have as many as 25 seizures a day. Sometimes he would have staring spells. At other times, he would suddenly faint, dropping and hitting his head.

His family tried at least five medications, but none stopped the seizures, and they did not like the side effects.

"He was a zombie," his father, John Cortessis, said. "He retrogressed in his language skills, his social skills."

Now, Niko, who has been on the ketogenic diet for nearly two years, has been seizure-free since April 7, 2006.

His parents have just begun the nerve-wracking process of weaning him off the diet, fearful that the seizures will return. Health experts prefer that children not remain on the diet for much longer than two years.

For many children, the seizures will have halted permanently. For others, the seizures return, and experts will continue searching for ways to help them.

The experience has bonded the two Lafayette couples -- Cathy and Bryan Holt and John and Kirstin Cortessis, who were once strangers. They now understand one another in a way few others can.

"Kirstin has become one of my dearest, closest friends," Cathy Holt said.

Niko and Noah are being treated at Children's Hospital Oakland.

The ketogenic diet essentially puts children in a starvation mode.

Normally, the body burns carbohydrates for energy. Without carbohydrates, it starts burning fat.

The liver then produces ketone bodies, which circulate through the body, including the brain, and become concentrated in the blood, said Amorde-Spalding of Children's Hospital Oakland.

The children are placed on a strict diet with about 90 percent of their total calories coming from fat.

Their urine is tested regularly to ensure that it is concentrated with ketone bodies, indicating they remain in a fat-burning stage.

The Bible mentions people fasting to end their fits, which are believed to have been epileptic seizures.

The current ketogenic diet was developed in the 1920s to treat epilepsy but began going out of favor in the 1940s as anti-epileptic drugs became available.

The diet catapulted back into popularity in 1994 when a movie executive who had a child with uncontrolled epilepsy took him to Johns Hopkins medical center. There, a ketogenic diet halted his seizures.

His father promoted the treatment and produced a 1997 made-for-television movie starring Meryl Streep, "First Do No Harm."

The regimen bears some similarities to the Atkins diet, which also puts people in a fat-burning state, but the ketogenic diet is much more controlled.

Families must weigh each bit of food and calculate the proper proportion of fat to carbohydrates. Dietitians such as Amorde-Spalding develop plans to ensure that young people receive enough calories to grow properly.

To start the diet, children often spend three days carefully monitored in a hospital as they switch into a fat-burning stage.

The diet seems to work best in young children, said Dr. Dan Birnbaum, head of neurology at Children's Hospital Oakland.

"It's hard to know whether the diet cures the epilepsy or just stops it so the brain can mature and get beyond the problem," he said.

It may be that the diet changes some biochemical pathways, resulting in improvements for some children, said Dr. Joseph Sullivan, director of the pediatric epilepsy center at UC San Francisco.

"As a result, other chemicals are increased that are known to have anti-seizure effects," he said. "But it's not well understood."

Kaiser Permanente started its program 15 years ago. Among 300 Northern California children it put on the diet, about 20 percent have become seizure-free, and 75 percent to 95 percent have had some improvement.

"It doesn't work for everybody, so it is not a panacea," said Dr. Calvin Wheeler, Kaiser subchief of pediatric neurology in southern Alameda County. "It is not a first-line treatment for seizures."

The diet can put families to the test. Both the Holts and Cortessises locked their refrigerators and pantries to keep their sons from eating prohibited foods.

They also had to make sure well-meaning relatives or neighbors did not slip their child a cookie or piece of cake, which could prompt another seizure.

But the families say the diet has been remarkable and the boys have adapted to the restrictions.

Noah "prays for no seizures," Cathy Holt said

The Cortessises are slowly increasing the percentage of carbohydrates in Niko's diet, hoping the seizures will not return.

"Once you've been there, you don't want to go back," Niko's father said.

Reach Sandy Kleffman at 925-943-8249 or skleffman@bayareanewsgroup.com.

Posted by Jeremy Jones at 7:57 PM | Comments (2)

January 30, 2008

080131 THURSDAY

DIABLO CROSSFITTERS ARE SO FAST YOU CANNOT CATCH THEM ON CAMERA

GOT THEM!!

Lose your Breakfast with Luca:

Today we are strengthening up with some power cleans, build that explosive speed and power
Wod 1 3x5 power cleans

Wod 2 Rose's revenge, for time:

21-15-9
Burpees
Pull-Ups
K-Swing

Post time and comments
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TALK ABOUT ADAPTATION

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Article:

Study explains how protein keeps hunger at bay

Posted by at 8:30 PM

January 27, 2008

080127 SUNDAY

Flutter kicks by Matt and Heather

Sunday Noon

A Mile Full Of Burpees
Jorgy's treat for the world

16* 100 Meter Sprints
10 Burpees After Each Run

or

Tabata Something Else Full Of Miles

Run1 Mile
Tabata Push Ups
Run1 Mile
Tabata Sit Ups
Run1 Mile
Tabata Pull Ups
Run1 Mile
Tabata Squats

Post Times To Comments
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Article From Mike E.- Nutrition and Physical Performance from 4 gold medalists

This article if full of amazing "gems". It just blows me away that the symposium took place in 1997.

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Video- 100 Burpees

Posted by at 3:00 PM | Comments (4)

January 19, 2008

080120 SUNDAY "Elevation"

++ NEW CLASS SCHEDULE AS OF MONDAY, JAN 21!! ++

"Stroke! Stroke! Stroke!". . . Luca is a harsh taskmaster.

Workout: "Elevation"

In 20 minutes, try to accumulate as many feet of "Elevation" as possible using the following exercises. Next to each exercise is the number we used for distance at the SHED. If you are doing this at on your own, you may change the values to what you have to work with. We also gave two different scores based upon height (over 6 foot is on the left, under 6 foot is on the right).

Rope Climb: 6 foot and up = 12 / 6 foot and under = 11
Muscle Up (bar or rings): 5 / 4
Pull Up: 2.5 / 2
Ring Dip: 2 / 1.5
Box Jump (same for both heights): big box = 3, med box = 2, small box = 1
Step ups (same for both heights): big box = 1.5, med box = 1, small box = 0.5

Tally up your reps for each movement and add it all up for a total score.

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Video (this kid has some good hops for a white guy)

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Article:

Human Hormone Blocker found to help prevent obesity and diabetes

"While the significance of its action is largely unknown, its potent and prolonged stimulation after a high-fat diet has led researchers to speculate it may play a key role in metabolizing fat. Research has shown that high fat feeding results in elevated circulating GIP concentrations, traits often found in patients who are obese with diabetes."

Posted by Jeremy Jones at 10:06 PM | Comments (2)

January 18, 2008

080119 SATURDAY

OPT gettin his sub sevin minute "Helen"

12:00 Navy SEAL Training

"Helen"

3 Rounds
Run 400 Meters
21 Kettlebell Swings 1.5 pood
12 Pull Ups

And for the really dedicated SEAL candidates...

Run 1 Mile

2 Rounds
Run 400 Meters
21 Kettlebell Swings 1.5 pood
12 Pull Ups

Run 1 Mile

1 Round
Run 400 Meters
21 Kettlebell Swings
12 Pull Ups

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Article:

Nausea During a WOD

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Video: Freddy Does 30 Muscle Ups For Time. The Same Freddy That Kicked Our Asses In The WOD "Diablo's Shame"

Bonus Video: 151 jump ropes in 30 seconds. Damn.

Posted by at 8:30 PM | Comments (10)

January 17, 2008

080118 FRIDAY

A picture is worth a thousand words, I borrow this one from our friends at One World:

We are trying to achieve our goals for 2008, but remember that to get there you have to reach and break through the pain's threshold, not an easy thing to do, mentally, but a must for any crossfitter.
Lose your breakfast with Luca:

For time:

Run 400m
30 Pull Ups
Run 400m
50 Push Ups
Run 400m
70 Sit Ups
Run 400m
90 Squats

Post times and comments

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Remember, harder isn't necessarily better.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Link: the ultimate weight loss guide

What do you think?

Posted by at 8:31 PM | Comments (7)

January 16, 2008

080117 THURSDAY

0800

Filthy Fifty

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
For Time

Post time to comments.

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Video: Another goal is to snatch Body Weight, but how about doing 1.6 more than body weight?

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Article:

Obesity becoming a 'Lifestyle Choice' for Americans.

Post thoughts to comments.

Posted by at 8:30 PM | Comments (10)

January 15, 2008

080116 WEDNESDAY

CrossFit Games METACON workout:

Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps

Post time to comments. (there is a 20 minute time cap)

Click here for a PDF of the results from the first annual "CrossFit Games"

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Article:

The US is in a "Baby Boomlet"

Is there a direct correlation to the increased births and the propagation of CrossFit? . . . (and does everyone else hate the word "boomlet" as much as I do?) -jj

Posted by Jeremy Jones at 6:36 PM | Comments (3)

January 14, 2008

080115 TUESDAY

Push press video filmed at CrossFit Santa Cruz

Lose your Breakfast with Luca:

For Time:

100 Push Presses 45#
row 500m
75 Push Presses 45#
row 500m
50 Push Presses 45#
row 500m
25 Push Presses 45#
row 500m

Killer shoulders work-out, Jackie's style

Post results to comments

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Article:

Scientists at Aberdeen’s Rowett Research Institute have shown that a high protein, low carbohydrate diet is most effective at reducing hunger and promoting weight loss

Post thoughts to comments.

Posted by at 8:30 PM | Comments (2)

January 11, 2008

080112 SATURDAY

HIGH NOON SEALS TRAINING

Two Navy Seals' WODs

50-35-20

Overhead Press 65#
Sit Ups(GHD if possible)
Push Ups
Knees To Elbows
Kettlebell Swings 1.5 pood
Flutter Kicks(4 Count)

Or

5 Rounds

20 Wall Ball 20# Ball 10' Target
20 Sumo Deadlift Highpull 70#
20 Box Jump 20" Box
400 Meter Run Between Rounds

Modify as needed.

Post Times To Comments
++++++++++++++++++++++++++++++++++++
Video- A goal of many of us. freestanding handstand push ups.

Posted by at 5:14 PM | Comments (0)

January 9, 2008

080110 THURSDAY "Diablo's Shame"

Back in November of 07 CrossFit One World and Diablo CrossFit went head to head in an impromptu lunch workout. Freddie and Jolie beat Craig and I handily (although there is some debate on the number of additional reps completed by the DCF crew. . . and yes we are sore loosers).

The original workout was completed as a team workout where only one person at a time is allowed to do that particular exercise, but the exercises can be completed in any order the team wants.

Original - 2 person team, completed for time:
12 rope climbs
50 thrusters with dumbells totaling bodyweight
100 deadlifts with bodyweight

Here is the epic video:

To make this workout for one person we cut the reps in half and call it

"Diablo's Shame" - For time:

6 rope climbs
25 thrusters with dumbells totaling half bodyweight
50 deadlifts with bodyweight

If your rope breaks like ours did (see below), then sub 60 pull ups for the rope climbs.

Post time to comments.

Our rope was attached to a sheet metal beam using multiple loops of nylon tubing (2100lbs test strength). The nylon was abraded by the beam and it snapped when I was about half way up. Other than some bumps and bruises from the fall, the metal 'eye' at the top shredded my thumb (as well as spraining it pretty good). I guess I am just lucky the thing didn't hit me in the face.

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Article:

"On 1 Jan 2008 I walked 6.5 miles in freezing weather"

It is interesting how a little bit of competition can get people moving, and coming from a CrossFit background, I totally understand where this guy is coming from (as should the rest of you CFers). "Men will die for points."

I applaud Nike not for the device (not very revolutionary), but for adding the competition aspect. Great idea, and something that the Concept 2 rowing people have been doing for years. Check out the Concept 2 website for details. -jj

Posted by Jeremy Jones at 8:51 PM | Comments (5)

January 8, 2008

080109 WEDNESDAY

Navy Seals

The Most Dreadful WODs For Me Come From The Navy Seals Sight. They Involve Lots Of Running And Movements I Am Not Great At, Thats Why I Love Doing them. From The Navy Seals' Archives:

Pyramid For Time:

5 - 10 - 15 - 20 - 25 - 20 - 15 - 10 - 5

Push ups (On Rings Or Dumbells)
Dips (On Rings Or Dip Stand)
Overhead Press (65lbs)

CFHQ WOD

"Michael"

3 Rounds
Run 400 Meters
50 Back Extensions
50 Sit-Ups

Post Time To Comments
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Video- 15 Body Weight Overhead Squats

Posted by at 10:32 PM | Comments (6)

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 (4)

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?

Fat Men Can't Hunt

Can Fat Teens 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 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 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 (6)

December 7, 2007

071207 FRIDAY

JJ and the "FRICK'N" Tire. (I have a love/hate relationship with that damn tire. -jj)

Workout:

0700
"Jackie"
1000 meter row
50 thrusters 45#
30 pull ups

CFHQ
"Lynne"
5 Rounds
Body Weight Bench Press
Max Pull-Ups
Rest As Needed In Between Rounds

Post Times and Weights To Comments

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Article:

UCSC Rugby Team Starts Crossfit

Posted by at 10:11 AM | Comments (4)

December 5, 2007

071205 WEDNESDAY "Kelly"

Craig "blowing off" a little steam post Kelly this morning.

Workout:

"Kelly"

5 rounds for time:

400m run
30 box jumps (24" box)
30 wall ball shots (20lb ball 10 ft)

Post time to comments.
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Video:

Here is a recent video from Mike's Gym (Coach Burgener's Gym) from the American Open in Birmingham Alabama as well as some bonus training stuff at the end.

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Articles:

Link between Marathon Runners and Skin Cancer

Signs of brain shrinkage in soccer players

and Art De Vany's Top Ten Reasons Not To Run Marathons

Post thoughts to comments.

Posted by Jeremy Jones at 9:40 AM | Comments (11)

November 28, 2007

071128 WEDNESDAY "BarTendaz" and "CrossFit Total"

These guys are from www.bartendaznyc.com and they promote Physical Fitness, Alcohol Awareness & Self Empowerment through exercise and community.

Workout:

"CrossFit Total"

Working up to a one repetition maximum for each lift:

Back Squat, 1rep
Strict Press, 1rep
Deadlift, 1 rep

Add up the weights for each one repetition maximum for your "CrossFit Total".

Here is a link to a PDF regarding the CFT and the idea behind the creation of it.

Post your numbers for each exercise and the total to comments.

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Hump Day Article:

Too much sugar turns off the genes that control the sex steroids.

"Estimates suggest North Americans consume 33 kg (72.8 lbs!)of refined sugar and an additional 20 kg (44.1 lbs!) of high fructose corn syrup per person per year."

Post thoughts to comments.

Posted by Jeremy Jones at 10:15 AM | Comments (6)

November 24, 2007

071124 SATURDAY

Kellie showing great form on the deads. Notice her lower back arch at the start! She's checking her grip and feet, then she'll look forward and lift.

0730h WOD

3 Rounds For Time:
10 Turkish Get-Ups (35lb db)
5 Man Makers (35lb dbs)

Post time to comments.

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From the CF Main site today - the Pose running experts at CrossFit Newport Beach posted this cool drill to help teach the foot pull method.

Video: Eliminating the terrible pounding of heel to toe running.

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1st warning that someone may need full-time nursing assistance: they can't get up on their own (i.e, they can't squat). Best remedy: build muscle! CrossFit works best, I believe, because the movements are functional. Everyone must squat.

Article: Tips to build your muscle mass at any age.

Thanks, Mike, for the article.

Posted by Craig at 12:02 PM | Comments (3)

November 15, 2007

071115 THURSDAY

Anne with good 'high and outside' elbow technique on the Sumo Deadlift High Pull.

Workout (from the CrossFit Mothership Yesterday):

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

(here is a video of Nicole from CF Santa Cruz doing Linda)

Post time to comments.

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Article(s):

I am going to declare today "Breast Day" here at DCF with three articles related to breast FEEDING (I don't know what the rest of you were thinking about . . . you bunch of gutter minded . . . ) -jj

Breast Feeding Babies Offers Them Long Term Heart Health Benefits

Breast Fed Babies Breathe Easier

Breast Feeding Cuts food allergy risk

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See Luca's 0800 WOD after the Jump below.

wOD With Luca 08:00
Even if Rick was late he still came, I like the idea of arriving on time for class I still like the fact
that he came after work, I had started my Linda by then, but in between my huffing and puffing I was able to dispense his W.O.D., good reason to rest eheh
5 Rounds for time of:
15DL(135#)
400m Run
We had some fun see you on Tuesday Morning

Posted by Jeremy Jones at 1:11 PM | Comments (3)

October 27, 2007

071027 SATURDAY

0730h WOD
Mike E. & Rick took over class this morning after I said "Tabata." They got a bit carried away with:
Tabata "Core Compression"
Box Jumps
Thruster 45#
Wall Ball 20#
Burpees!!

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. The score is the least number of reps for any of the eight intervals. Move to next exercise - repeat. Add the low score for each exercise and post total to comments.

** Newbie wod for Rick & Mahsa **

0815 Power & Strength WOD
Burgener warmup
Burgener OH Snatch Transfer
Snatch 5, 4, 3, 3, 2, 1
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My hero:
Check out Greece's Pyrros Dimas' easy little workout. Pyrros is a Gold Medal winner in Olympic Lifting in the '92 (82kg class), '96 (83kg) & 2000 (85kg) Olympics. He took Bronze in 2004 in the 83kg class. His form is beautiful. His power is amazing. Pause the video and watch his technique.

Posted by Craig at 4:08 PM | Comments (2)

October 11, 2007

071011 THURSDAY

Rex, co-owner of CrossFit San Jose stopped by the Shed yesterday. Rex is just back from Iraq where he served with Naval Special Warfare. Rex showed some love by dropping off a few CFSJ t-shirts. Thanks, Buddy. You're welcome anytime. And, thanks for your service. Read about Rex and his cool facility at www.crossfitsj.com.

0800h WOD: Get Up, Stand Up

With a 35lb Dumbell, complete the following for time:
25 Turkish Get-Ups - Right Hand
25 One Hand Dumbell Snatches - Right Hand
25 Turkish Get Ups - Left Hand
25 One Hand Dumbell Snatches - Left Hand

Post time to comments.

The Turkish Get Up is an excellent full-body exercise that demands strength, balance, and agility. There is quite a bit of technique involved, so before you try these watch these:

TGU 1
TGU 2
TGU 3
TGU 4

Posted by Craig at 9:58 AM | Comments (3)

September 5, 2007

070905 WEDNESDAY

Great Muscle Up Instructional Video from Jerry Hill who runs CrossFit classes at his Fit Force Camp

Workout: "Grace"

135lb Clean and Jerk, 30 reps for time.

After workout: Practice Muscle ups.

Post results to comments.

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Article:

Workout Performance May Depend on Time of Day

Post thoughts to comments.

Posted by Jeremy Jones at 9:19 AM | Comments (2)

August 25, 2007

070825 SATURDAY

From the August CrossFit Journal to The Shed: Jerk Supports. Watch the video: Video

I saw the above exercises in the CF Journal this month and had to try them. This is a great exercise to help learn to stabilize weight overhead. You'll be able to use far greater weight than you could jerk or snatch, but that is the point. Get comfortable and stable with big wieghts overhead and you'll improve confidence for your snatch and clean & jerks.

0630h Metacon WOD: Pull-Push

3 Rounds for Time:

20 Deadlifts (boys 135# / girls 95#)
20 Slam Balls (20# / 8#)
20 Seated Ring Dips (feet resting on bench)
20 Knees to Elbows

0715h Power WOD

2x Burgener Warmup w/45# bar
2x Burgener Snatch Transfer Skills w/45# bar

Jerk Supports 5, 5, 5, 5, 5 (work up to max weight)
Snatch 5, 5, 5, 5, 5 (50-75% or 1RM)

Posted by Craig at 9:29 AM | Comments (1)

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)

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 15, 2007

070615 Friday

Starting at the bottom: Craig, Sara, Stav, Jorgie (staggering away from the rope), and Jon.

From the CrossFit Mothership (yesterday's workout actually). Brandon's performance (click to download vid) was so sweet, we had to pay homage.

Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent

Post rounds and fractions of rounds completed to comments.

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Article:

Playgrounds as an Obesity Weapon

Post Thoughts to comments.

Posted by Jeremy Jones at 4:55 PM | Comments (6)

April 24, 2007

070424 Tuesday with "Lynne"

Craig grinds through Lynne.

LYNNE

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Nice work tonight Anne & Nate!

Watch Brendan at CFHQ knock out 200+!! LYNNE 200

Posted by robarnum at 8:07 PM | Comments (4)

February 9, 2007

070208 Thursday - Evening workout

Anne, Tom and Andrew 'get some hell' with Tabata pull ups (while Brian and Craig give encouragement).

Workout:

Tabata squats
1 min rest
Tabata push press
1 min rest
Tabata sit ups
1 min rest
Tabata pull ups (or jumping pull ups, or ring rows)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest repeated 8 times for a total time of 3:50. Counting reps each round, your score is the lowest number of reps in any one interval.

The total score is your score from each Tabata round added together.

Post results to comments.

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Article:

Taking Fitness Personally

Key statement "While people tend to think a small commitment is a waste of time, any amount of time is a good starting point. And choosing something you like to do is likely to motivate you to make more time for your activity."

Post thoughts to comments.

Posted by Jeremy Jones at 11:11 AM | Comments (2)

January 27, 2007

070127 All Alone on Friday

THIS STUFF WORKS

CrossFit wod Jan 25: 75 Overhead Squats 95lbs - as few sets as possible. Click the pic to count my reps. I wanted to do two sets and somehow got it into my head to do two sets of 35. I realized after my second set that I needed to do 5 more reps to get to 75. Duh!

I started CrossFit about 16 months ago. When I started I could only do 4 - 6 overhead squats with 95lbs. Now, after 16 months of consistant training along with a bit of coaching from Jeremy and the Cert trainers, I can knock out 35 - 40 repetitions. I also feel like I have room to improve (more depth, etc!).

Posted by Craig at 8:55 PM | Comments (0)

January 24, 2007

070124 Wednesday

Aaron on the negative phase of a Sumo Deadlift High Pull.

Workout:

Weighted pull ups
5,5,3,3,3,1,1,1

Bench Press
5,5,3,3,3,1,1,1

Add weight each round until you max out. If you are not comfortable with these movements, skip the singles and do an extra set of 3 with a weight that doesn't cause failure.

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Article (in honor of 'Hump Day'):

Survival Skills: Why sex is good.

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Video Highlight:

Part 2 of Tommy Kono's Coaching of the Snatch.

http://www.youtube.com/watch?v=71denvCLxP0

Posted by Jeremy Jones at 9:14 AM

January 22, 2007

070122 Monday

Craig doing some wall ball reps sporting his new DCF T-shirt.

Workout: "The Filthy Fifty" (modified)

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.

For our group workout, we let everyone just pick the exercises at random (basically whatever was free at the moment). If you do this by yourself, try and do everything in order.

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Article:

Vitamin Mania: The truth about Antioxidants

"People don't want to exercise," he said. "They don't want to eat healthy food. They don't want to stop drinking; they don't want to stop smoking; they don't want to stop having dangerous sex. They want to take a pill. Well, good luck."

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Video Highlight

Here is part 1 of a great video from Olympic Lifting Great - Tommy Kono.

Watch it. Then watch it again taking notes.

http://www.youtube.com/watch?v=71denvCLxP0

Posted by Jeremy Jones at 9:01 AM | Comments (2)

January 7, 2007

Sunday 070107

Next Workout is Tomorrow, Monday 0108,0600H @ "The Shed"

Our first video post!! Click on the pic to play! We'll get better at our camera work.

CrossFit wod Friday, Jan 5 - Shoulder Press 5x5 - DCF Style

Posted by Craig at 2:33 PM | Comments (2)

• Free Sunday Workout!

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