September 1, 2010

Thursday - Sept 2, 2010 - Squat Marriage Counselling

There are few things that better for marriages than squat sessions (Kevin and Jennifer, do some 'squat therapy').

Workout: Back Squat

3 - 3 - 3 - 3 - 3

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

5 Sumo Deadlift High Pulls
5 Front Squats
5 Push Presses
5 Back Squats

No rack can be used. Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs

Log your results online by clicking here.

Video: And you thought kettlebell swings weren't functional.

Highland Games this weekend in Pleasanton!

Quite a few DCFers are going? Post to comments if you plan on making it out.

Posted by Jeremy Jones at 6:43 PM | Comments (4)

August 31, 2010

Wednesday - Sept 1, 2010 - Crazy Parkour Video

Ninjas wish they had our skills (Nancy, Craig M, and Lauren scale the rope like nobody's business).

Skill practice warm up: Use the lacrosse ball and band to attack your shoulder mobility, then work on more Turkish Get Ups. If one part of the TGU is difficult for you work that one particular part.

Workout:

Every minute on the minute for up to 10 minutes:

4 pull ups
8 push ups
12 lunges (alternating R/L, i.e. 6 per leg)

If you make it past minute 10, start adding one rep to each exercise (two for the lunges) for each additional minute.

For example, starting at minute 10:01, do 5 pull ups, 9 push ups, 14 lunges. At minute 12: 6 pull ups, 10 push ups, 16 lunges. Minute 13: 7 pull ups, 11 push ups, 18 lunges etc. Until you are unable to complete the designated number of reps in the 60 seconds allotted.

Record total number of rounds and fractions of rounds completed.

Log your results online by clicking here.

Article: And you thought we were crazy with our warm ups at DCF, Check these guys out!

Posted by Jeremy Jones at 9:13 PM | Comments (8)

August 30, 2010

Tuesday - Aug 31, 2010

Some of the people who sweated at the park with Sarah and Tami.

Skill Practice Warm Up: Turkish Get Ups (real 'go-getters' can try it with a barbell)

Workout: As many rounds as possible in 15 minutes

400m Run
5 Handstand Push-ups (Advanced: Head to floor, Intermediate: Head to 1 abmat, Novice: dumbbell strict press approx. 1/3rd bodyweight)
21 Kettlebell Swings (Advanced: 70lb, Intermediate: 53lb, Novice: 35lb)

Log your results online by clicking here.

This is the final week for the Primal Nutrition Challenge! Hang in there and make sure you schedule a time to come in and get your pictures taken if you are going to be out of town this weekend.

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

August 29, 2010

Monday - Aug 30, 2010 - Fun in the Park

Some of the people partying it up at the Lululemon workout last weekend.

Skill Practice Warm Up: Rope climbs and variations.

Workout: Power Cleans (from the floor)

2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 (8 sets of 2).

Metabolic Conditioning Workout: Death by 10m Going Prone

Start by laying chest down on the ground. The first minute stand up and sprint 10 meters. The second minute stand up and run 10m, lay down, then stand up and run 10m. The third minute stand up and run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.

Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.

If you finish before round 10, complete as many burpees as possible before 10 minutes is up.

Log your results online by clicking here.

Article: "Killing time or killing your brain?

Make sure you check out the Ebook "Lift for Hope" and support underfunded strength athletes!

Posted by Jeremy Jones at 7:58 PM | Comments (16)

August 28, 2010

Sunday - Aug 29, 2010

Coach Dave Deadlifting 440lbs.

Workout: As many rounds as possible in 15 minutes.

6 shoulder to overhead* (Advanced: 135lbs, Intermediate: 95lbs, Novice: 55lbs)
12 chest to bar pull-ups
24 double unders
100m run
Rest 1 minute

(*must be cleaned from the floor - no racks)

Log your results online by clicking here.

Posted by Jeremy Jones at 9:20 PM | Comments (4)

August 27, 2010

Saturday - Aug 28, 2010

Tiffany, Jaz and Davida show the "woman makers" who is boss.

Skill Practice Warm Up: PNF stretch your hip flexors AND your hamstrings!

Workout:

5 rounds for time.

Wall ball (Advanced: 20lb/10ft, Intermediate: 14lb/10ft, Novice: 10lb/8ft)
Burpees

Advanced: 25 reps per round
Intermediate: 20 reps per round
Novice: 15 reps per round

Log your results online by clicking here.

Video: From this weekend's Eat Real Festival Website - Urban Farming

Everyone should make time to visit the Eat Real Festival this weekend! Find details here.

Posted by Jeremy Jones at 4:11 PM | Comments (8)

August 26, 2010

Friday - Aug 27, 2010 - Complex is Life

Newbie Mandy rocking her "(Barbell) Complex is Life" shirt (she's fitting right in).

Skill Practice Warm Up: PNF hip flexor stretch (or you can alternatively do the one posted here on Kstar's new Movement and Mobility WOD site. (it is similar but a little different).

Workout: Front Squats

5 - 5 - 5 - 5 - 5

Metabolic Conditioning Workout:

400m Bumper Plate carry (Advanced: 45lb, Intermediate: 25lb, Novice: 20lb dumbbells)
10 air squats every time you drop them.

You cannot rest them on your legs, they have to be carried on your sides using your hands.

Log your results online by clicking here.

Article: Another study showing that insulin resistance is linked to plaques associated with Alzheimer's.

(Thanks to Coach Joe for the article. He is so insulin sensitive that Alzheimer's is actually afraid of him! -jj)

Chevy's Night Update

There seems to be some confusion about who is coming. We have to pay them upfront, so we need everyone to sign up and pay first! (it makes it difficult if you just show up and pay there). Click here to sign up! And let the Margaritas start flowing!

(This excludes children, we had a glitch with the system and it is just easier if you email jamie@diablocrossfit.com if you plan on bringing some kiddies).

Posted by Jeremy Jones at 4:27 PM | Comments (9)

August 25, 2010

Thursday - Aug 26, 2010 - Kstar explains this weeks hip stretch (and drinks a cocktail)

Sam working his box jumps (this one isn't even a personal record!)

Skill Practice Warm Up: Here is Kelly Starrett explaining this week's stretch!

("Don't go into the pain cave. Your totem animal will not save you. . ."- Kstar)

Workout:

3 rounds for time.

15 ring dips
10 Ground to overhead (Advanced: 135lbs, Intermediate: 95lbs, Novice: 55lbs)

Log your results online by clicking here.

Article: In professional sports, muscle strains seem more prevalent despite training gains.

(I suspect: 20+ years of training "isolation" exercises in machines have created significant imbalances. And athletes don't play through pain as much as yesteryear. -Craig)

Posted by Jeremy Jones at 8:45 PM | Comments (12)

August 24, 2010

Wednesday - Aug 25, 2010 - Cool Shoes

One thing we will never lack at DCF. . . cool shoes (Tom Jones rocking some colorful Converse).

Skill Practice Warm Up:Proprioceptive Neuromuscular Facilitation (PNF) stretching - More hip flexor stretching!

Workout: Strict Press

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

Metabolic Conditioning Workout:

For time.
21 - 15 - 9

DB Hang Power Cleans (Advanced: 50lb, Intermediate: 35lb, Novice: 25)
Box Jumps (Advanced: 28in*, Intermediate: 24in, Novice: 20in -step ups allowed-)

*Use a 24in box with one 45lb bumper on top.

Log your results online by clicking here.

Article: Why Quick Cheap Food is Actually More Expensive.

Decent article. I think the largest stumbling block for most people we deal with is not the costs, but the time and skills involved in having a food plan. Not knowing where your next meal (or three) is coming from is a recipe for mistakes and problems.

Start backwards, write down the stuff that you know how to cook (and that you enjoy eating), and find one new recipe to learn each week. Take down the ingredients from your first list and create a shopping list, and then go and buy the food. With your ingredients and and list of dishes, figure out how much you need to cook and when you need to cook so that you have a every meal figured out for the next week (two weeks is better).

After one or two months, you'll have the hang of it and you can probably get away living 'by the seat of your pants' (i.e. you won't have to write everything down), and you'll have at least 4 or 5 new things that you now know how to make, and at least a couple that you can really make work for your diet/lifestyle.

What do you think is the biggest roadblock to eating the way you know you should? Post to comments. -jj

Posted by Jeremy Jones at 7:18 PM | Comments (17)

August 23, 2010

Tuesday - Aug 24, 2010 - Erin the Blur

The blur more commonly known as Erin.

Skill Practice Warm Up: Hip flexor stretch (the same one as yesterday).

Workout:

3 rounds for time.
15 Woman Makers (Advanced: 45lb, Intermediate: 35lb, Novice: 20lb)
500m Row

Log your results online by clicking here.

Make sure you sign up the Chevy's Family Dinner this Saturday!

Posted by Jeremy Jones at 6:39 PM | Comments (18)

August 22, 2010

Monday - Aug 23, 2010 - July Slideshow

A few pictures from July.

Skill Practice Warm Up: Hip flexor PNF stretch. The one with the knee tucked against the corner of the wall and floor and the foot is up on on the wall.

Workout: Deadlift

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout:

30 Overhead Squats (Advanced: 115lbs, Intermediate: 75lbs, Novice: 45lbs)
800m run

Log your results online by clicking here.

Article: Green leafy vegetables reduces diabetes risk.

Posted by Jeremy Jones at 4:13 PM | Comments (6)

August 21, 2010

Sunday - Aug 22, 2010 - Partner Workout

Nick and the 7pm 'Killers' enjoy a laugh before the real "fun" begins.

Skill Practice Warm Up: Rope Climbs and variations

Workout: Team Workout!

Teams of two (spouses/significant others desired). Only one person can workout at a time. Divide the movements and order up as much as desired, but they must be broken into sets divisible by 10 (10, 20, 30, etc). The sets must be determined before the workout and stuck to the entire workout (10 sets of 10, 5 sets of 20, etc).

100 wall balls (10ft/20lb ball men 8ft/20lb ball women)
100 one arm dumbbell power snatches (45lb men, 25lb women)
100 pullups
200 abmat sit ups
10 rope climbs (15')

Post total time.

Log your results online by clicking here.

Posted by Jeremy Jones at 5:17 PM | Comments (3)

August 20, 2010

Saturday - Aug 21, 2010 - Handstand Push Ups

Handstands against the Colosseum (and please remove your shoes when doing it there).

Skill Practice Warm Up: PNF stretch those Hamstrings! Then practice handstands (try to do it without the wall if possible).

Workout: Handstand Push ups

5 - 5 - 5 - 5 - 5

Use a wall for balance. Going for maximum depth. Head to floor with hands on the floor is zero inches RX'ed, head any higher than that is not Rx'ed Hands on plates, spacers or parallettes and then head to floor should be used to discover the number of inches to be recorded.

Metabolic Conditioning Workout: "Fight Gone Bad" First Round Knockout

1 minute Box Jump (Advanced: 20", Intermediate: 20" -step ups allowed-, Novice: 12")
1 minute Push Press (Advanced: 75lb, Intermediate: 55lb, Novice: 35lb)
1 minute Row
1 minute Wall Ball (Advanced: 20lb/10ft, Intermediate:14lb/10ft , Novice: 10lb/8ft)
1 minute SDHP (Advanced: 75lb, Intermediate: 55lb, Novice: 35lb)

Count Reps for each exercise and log the total number of reps completed.

The movements must be completed in order, but you can start at any station (you can start on rowing for example (then, then do WB, SDHP, etc).

Log your results online by clicking here.

Article: Want to not only track your workouts, but the rest of your life as well? Try the Fitbit.

(Thanks to Coach Dave for the link. His 'Fitbit' is likely huge. . .-jj)

What do you think of the Fitbit? Silly or useful?

Posted by Jeremy Jones at 6:15 PM | Comments (2)

August 19, 2010

Friday - Aug 20, 2010 - Max Effort Testing Day!

(Post caption to comments)

Workout: Max Effort / Benchmark Testing Day and "Year End Goal Check Up"

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.

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

Another option is to test your progress on your Year End Goals!

(If you would really 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)

Article: These people believe that the only way we'll feed the masses is 'vat' grown meat. (Hey, if it tastes like bacon, I'll give it a shot. -jj)

Free Class at Civic Park This Sunday with Lululemon!

This Sunday, Lululemon Walnut Creek is hosting a park workout with our very own Sarah and Tami running the show! We really want to recruit some DCFers to come out and represent, so they have a good turnout. Currently the time is 8:15 in the morning. Post to comments if you can make it out.

Posted by Jeremy Jones at 1:24 PM | Comments (20)

August 18, 2010

Thursday - Aug 19, 2010 - K-Starr Delivers to a packed house

Kelly Starrett's "Movement and Mobility" Seminar was quite a hit (the 'house' was packed)!

Skill Practice Warm Up: More PNF stretching of the hamstrings.

Workout: Power Cleans

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout:

Complete as many as 10 pull ups a minute for 5 minutes. Then as many reps as possible in 5 minutes:

Double Unders
Pull Ups

The total "score" is the total number of pull ups (including the 50 in the beginning) added to 1/3 the number of double unders completed.

Log your results online by clicking here.

Article: Another reason to buy local eggs from Mountain? - Egg Recall Sparked by Salmonella Threat: Are You at Risk?

. . .The recall affects eggs sold under the following brands: Lucerne, Albertson, Mountain Dairy, Ralph's, Boomsma's, Sunshine, Hillandale, Trafficanda, Farm Fresh, Shoreland, Lund, Dutch Farms, and Kemps.
The plant numbers affected are P-1026, P-1413, and P-1946. The dates (recorded in the "Julian format") range from 136 to 225, according to a statement by the Egg Safety Center. For example, eggs in a carton marked with the number P-1026 137 should not be eaten. . .

Video: Too bad we missed this! (Craig's comment yesterday reminded me to look this up -jj).

Video Game - E3 2011 - AOTS Exclusive

Posted by Jeremy Jones at 11:14 AM | Comments (5)

August 17, 2010

Wednesday - Aug 18, 2010

Tanya and Hylie crushing the WOD as usual.

Skill Practice Warm Up: More PNF hamstring stretching!

Workout: As many rounds as possible in 20 min.

400m run
15 Right hand snatches (Advanced: 45lb db, Intermediate: 35lb db, Novice: 20lb db)
15 Left hand snatches (Advanced: 45lb db, Intermediate: 35lb db, Novice: 20lb db)
15 toes to bar (sub 10 GHD sit ups ONLY IF your hands are ripped)

Log your results online by clicking here.

And here is some photo zen (from failblog.org):

Posted by Jeremy Jones at 3:21 PM | Comments (15)

August 16, 2010

Tuesday - Aug 17, 2010

The hottest kickball team. . . like. . . ever.

Skill Practice Warm Up: PNF hamstring stretch (laying flat on your back with the leg being stretched straight up in the air. 5 seconds contraction, 10 seconds relax. 6 times each leg.

Workout: Squat

You pick! Choose either a Back Squat, Front Squat or Overhead squat. You can do whatever squat variation you want (one that you like the most, one that you need to work on the most, etc)

5 - 5 - 5 - 5 - 5

Metabolic Conditioning Workout:

Tabata Push ups
Tabata Squats

A "Tabata" is 20 seconds of work followed by 10 seconds of rest, repeated for 8 intervals. Count reps for each 20 second interval. The round with the lowest number of reps is your 'score' for that exercise. Add up the 'score' from the two exercises for a total score. No rest between exercises (other than the normal 10 seconds).

Log your results online by clicking here.

Article: You've got to be kidding me. . . Now they are considering handing out Statins at fast food restaurants.

(And if they start offering them at McD's. . . the end is nigh. -jj)

Posted by Jeremy Jones at 7:24 PM | Comments (11)

August 15, 2010

Monday - Aug 16, 2010 - "Jacked Jackie"

Justin, Dean, Hylie and Craig brave the test course for our Tough Mudder training.

Skill Practice Warm Up: PNF hamstring stretch (laying flat on your back with the leg being stretched straight up in the air. 5 seconds contraction, 10 seconds relax. 6 times each leg.

Workout: "Jackie"

1000m Row
50 thrusters (Advanced: 45lbs, Intermediate: 45lbs, Novice: 33lbs)
30 pull ups

The real 'go getters' can try a new one - "Jacked Jackie":

1000m Row
50 thrusters 65lbs
30 chest to bar pull ups

Log your results online by clicking here.

Don't forget to reserve your spot at the Chevy's dinner on Saturday Aug 28th by clicking here!

Posted by Jeremy Jones at 5:59 PM | Comments (6)

August 14, 2010

Sunday - Aug 15, 2010

Maris takes his barbell for a walk regularly. Do you?

Workout: Push Jerk

3 - 3 - 3 - 3 - 3

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

15 swings (kb or db) Advanced: 53lbs, Intermediate: 44/45lbs, Novice: 26lbs
5 overhead squats with right hand (same as above)
5 overhead squats with left hand (same as above)
200m run

Log your results online by clicking here.

Article: Use this website to look for gluten free stuff!

(Just remember that 'gluten free' doesn't mean "Primal" or "Paleo". -jj)

Posted by Jeremy Jones at 6:09 PM | Comments (18)

August 13, 2010

Saturday - Aug 14, 2010 - Movement and Mobility Seminar Today!

Scott totally has a mancrush on Chris Spealler (aka Speal), Owner of Park City CrossFit and 3rd place winner at the 2010 CrossFit Games. (. . . in our gym, Scott isn't the only one). Scott visited Speal at his gym in Park City. . . Speal was impressed.

Skill Practice Warm Up: Snatch Balance, work up to 20 total reps. Use weight if you are comfortable, stick with an empty bar if not.

Workout: "Macy's Day Parade"

The time limit for this workout is 20 minutes. Choose a version below that will let you finish in 20 minutes or less.

Advanced:
800m run
100 push ups
400m run
100 sit ups
200m run
50 push ups
100m run
50 sit ups

Intermediate:
800m run
50 push ups (no knee push ups!)
400m run
100 sit ups
200m run
25 push ups (no knee push ups!)
100m run
50 sit ups

Novice:
400m run
50 knee push ups
200m run
50 sit ups
200m run (yes, run 200m again!)
25 push ups
100m run
25 sit ups

Log your results online by clicking here.

Article: Raw Almonds Producers have to Fight Federal Courts

(Thanks to Coach David for the article. His 'Almonds' are the size of cantaloupes. -jj)

We will be hosting the CrossFit Movement and Mobility Certification Seminar all day on Saturday. If you plan on coming to open gym, be prepared to deal with large crowds, and possibly modified workouts.

Posted by Jeremy Jones at 6:04 PM | Comments (2)

August 12, 2010

Friday - Aug 13, 2010 - Tough Mudder Announcement

Breanna goes for this month's "Challenge of the Month"

Workout: "Continuous Pull ups"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

You can drop off the bar as many times as you like each minute.

Bonus workout to follow! (The coach of the class will cook up something special for everyone to do)

Log your results online by clicking here.

Article: "Armed and Deadly": Shoulders are a critical component to our evolution

(Thanks to Mike E for the article. His ancestors not only evolved to throw weapons, but also to 'envelop the ladies' on each side. -jj)

Tough Mudder Participants!

If you haven't signed up for the Tough Mudder, you had better do it quick! There are only a limited number of spots left!

If we can finagle enough people (50 total) each person on our team will get $25 off! Get your friends and family to sign up as well! If you have friends that have signed up already, get them to be on our team for a big discount (but only if they are "cool" like you. -jj)

Speaking of the Tough Mudder, Craig has put together a Mudder Prep Coures for people to run (obstacles are optional). The first group will be heading out this Sunday to give it a go. 7:30 AM SHARP, be there!

We'll likely have a couple groups, some 'fire breathers' and some people going just to finish and stick together as a group. Post to comments if you plan on making it out.

Posted by Jeremy Jones at 3:42 PM | Comments (25)

August 11, 2010

Thursday - Aug 12, 2010

Drills and skills. Gordy, Bernadette and Matt practicing their lateral bridge crawling technique before the workout.

Workout: Snatch

1 - 1 - 1 - 1 - 1 - 1 - 1

People new to the Snatch should work primarily the "Power" Snatch, and stay lighter, and do additional reps.

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

Ring dips (Advanced: 10reps, Intermediate: 5, Novice: 5 with a band)
Wall ball (Advanced: 20 reps, 10ft/20lb, Intermediate: 15 reps 10ft/14lb, Novice: 10 reps 14lb/8ft)

Log your results online by clicking here.

Family Night, August 28th at Chevy's!

Saturday the 28th at 6pm
$15 per adult, $5 per child.
ALL YOU CAN EAT
(but since DCFers tend to drink like fish, you'll have to purchase your own 'adult' beverages)!

Sign up and pay by clicking here!

Article: It looks like we have been eating meat for at least 800,000 longer than previously thought!

(Technically this pre-dates "Paleolithic" times. 'Paleo' is started when we started using tools! -jj)

Posted by Jeremy Jones at 8:46 PM | Comments (21)

August 10, 2010

Wednesday - Aug 11, 2010

Just another 10am class at the gym.

Skill Practice Warm Up: Big phat kipping pull ups. Do some pull ups, getting as high as you can (bar muscle ups if you can!). Work on big swings if you haven't got your unassisted pull ups yet.

Workout:

25-20-15-10-5

Box jump (Advanced: 24in, Intermediate: 20in, Novice: 12in)
Abmat Sit up (no feet anchoring)
Push press (Advanced: 115lb, Intermediate: 75lb, Novice: 45lb)

Log your results online by clicking here.

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

August 9, 2010

Tuesday - Aug 10, 2010 - Movement and Mobility seminar is this weekend!

Nancy executes a beautiful 'knees to elbow' rep.

Skill Practice Warm Up: Overhead barbell walking - Take a barbell in the snatch grip, get it overhead and walk around the gym. Empty bar is fine, add some weight if you are feeling frisky. The more turning and changing directions, the better.

Workout:

4 rounds for time.

15 hang power snatches (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
30 double unders (Intermediate: counting attempts, Novice: 15 attempts per round)

Log your results online by clicking here.

Article: Social stress linked to inflammation in the body

There is only a few spots left!

Nagging shoulder? Low back pain? Wonky knee? Foot pain? . . . There is no reason to live with injuries like these!

Kelly Starrett's "Movement and Mobility" seminar is this Saturday and there are only a few spots left! Come in and get worked on, get your questions answered, and get some tools that will keep your body working better than before. Click here to sign up!

Posted by Jeremy Jones at 3:48 PM | Comments (19)

August 8, 2010

Monday - Aug 9, 2010

Sarah demonstrates why she is a good coach and an great parent.

Workout: Back Squat

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout: For time.

500m row

Then 4 rounds:
15 push ups
15 ring rows

(Advanced: Feet even with hands, Intermediate: rings 4' above floor, then feet even right below rings, Novice: Knee push ups, with rings 4' feet above the floor, then feet right below rings)

Log your results online by clicking here.

Video: Kaiser demonstrates "D-Roe metcon cleans"

Posted by Jeremy Jones at 8:55 AM | Comments (13)

August 7, 2010

Sunday - Aug 8, 2010 - Run!

Run!

Workout:

4 rounds for time.

400m run
50 air squats

(Intermediate: 30 squats each round, Novice: 3 rounds, 30 squats per round)

Log your results online by clicking here.

Posted by Jeremy Jones at 7:23 PM | Comments (4)

August 6, 2010

Saturday - Aug 7, 2010

Javier is the exact opposite of a jerk, but boy he sure knows how to do them!

Workout: Split Jerk

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

Metabolic conditioning workout: As many rounds as possible in 10 minutes

100m bumper plate farmer carry (Advanced: 45lb, Intermediate: 25lb, Novice: 20lb dumbbell)
20 jumping chest to bar pull ups

Log your results online by clicking here.

Posted by Jeremy Jones at 6:22 PM

August 5, 2010

Friday - Aug 6, 2010 - Oh no! Faux chicken made from the two WORST things I can think of

Hector was one of the only guys brave enough to do both the speed and the strength portions of the Alameda Sheriff's challenge, wearing a DCF shirt the whole time to boot!

Workout: "DT"

5 rounds for time.

12 Deadlifts
9 Hang power cleans
6 Jerks

(Advanced: 155lbs, Intermediate: 105lbs, Novice: 65lbs)

15 minute time cap.

Log your results online by clicking here.

Article: Oh No! They have tried to make Chicken. . . using the two WORST ingredients in modern diets. . . The end is nigh.

(Thanks to Joe B for the link. He wouldn't even feed soy and wheat to chickens let alone eat "chicken" made from soy and wheat. -jj)

Posted by Jeremy Jones at 8:01 AM | Comments (15)

August 3, 2010

Wednesday - Aug 4, 2010 - Low Carb Boosts HDL twice as Much as Low Fat

Some of the 6am crew get their row on outside at sunrise (Matt watches jealously).

Workout: "Fran"

21 - 15 - 9

Thrusters (95/65)
Pull ups

Log your results online by clicking here.

Article: Exercising when young increases bone density even into old age

Video: 'Low Carb' diets raise good cholesterol twice as much as 'Low Fat/Low Calorie' diets.

Posted by Jeremy Jones at 6:40 PM | Comments (2)

August 2, 2010

Tuesday - Aug 3, 2010 - Filthy Fifty

Charles Staley unveils some of the secrets to Olympic weightlifting to a few of the attendees this weekend.

Workout: "Filthy Fifty"

For time:
50 Box jumps 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.

In the meantime, contemplate this quote by Robert Heinlein, it is a favorite of CrossFit:

"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly.

Specialization is for insects."

(Thanks to Sara P for reminding of this quote. She can probably change a diaper, cook a tasty meal and fight efficiently all at the same time! -jj)

Log your results online by clicking here.

Article(s): I thought about saving this for Friday, but it couldn't wait.

Martin from Leangains brings us - The truth about alcohol, fat loss, and muscle growth

Mark from Mark's Daily Apple just whipped this up too - Hangover Cures

Posted by Jeremy Jones at 9:05 AM | Comments (5)

August 1, 2010

Monday - August 2, 2010 - 625lb deadlift at DCF!

Phil (Charles Staley's Director of Training) demonstrates a 625lb deadlift (he did it for multiple singles).

Workout: Deadlift

5 - 5 - 5 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout:

Run 1 mile for time.

Log your results online by clicking here.

Article: Get some Sun (Vit D deficiency affects us all)

Posted by Jeremy Jones at 9:05 PM | Comments (13)

July 31, 2010

Sunday - Aug 1, 2010

Bill H. looks for a 'higher power' to help him get out of that squat clean faster.

Workout:

1000m row
100 abmat sit ups
30 burpees

For time.

Log your results online by clicking here.

Posted by Jeremy Jones at 5:27 PM | Comments (7)

July 30, 2010

Saturday - July 31, 2010 - Last day for the Balance ChOM!

A perfectly synchronized pull up?

Workout: "Helen"

3 Rounds For Time:
400m run
21 kb swings (Advanced: 53lb, Intermediate: 35lb, Novice: 26lb)
12 pull ups

Log your results online by clicking here.

Video: More from Jamie Oliver's Food Revolution.

(Nice hat. -jj)

Download the 'how-sweet-is-it" chart from Harvard here.
(hint: Welsh's 100% grape juice has 50% more sugar than Coke or Pepsi).

Last chance to try your luck at the balance Challenge of the Month!

Posted by Jeremy Jones at 5:01 PM | Comments (4)

July 29, 2010

Friday - July 30, 2010 - "Cherry Pickers Hell" Next Week!

Box jumps. . .HA! How about 'plane jumps'. Terry O shows us how it is done.

Skill Practice Warm Up: Static hold at the top of the ring dip as long as possible (up to 3 minutes).

Workout: Strict Press

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

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

15 thrusters (Advanced: 115lbs, Intermediate: 80lbs, Novice: 55lbs)
15 pull ups

Log your results online by clicking here.

"Cherry Pickers Hell" Next week.

We will not be posting the workouts the night before as usual. We'll update the site with a new blog post, photo, articles, etc, but you'll have to come into the gym to find out what the workout is! The blog post and 'Beyond the Whiteboard' will be updated later in the day for continuity.

Everyone can thank Coach Sarah for the lovely idea. Please refrain from slashing her tires, who knows, you might like it! -jj

Video: Forget CrossFit, I am just going to get one of these!

Posted by Jeremy Jones at 7:14 PM | Comments (28)

July 27, 2010

Wednesday - July 28, 2010

6 yr old Bella shows her daddy Joe B how to climb the 15' rope (she had a spotter of course).

Workout: Back Squat

5 - 5 - 5 - 5 - 5

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

15 Virtual shovels (Advanced: 45lb plate on 45lb bar, Intermediate: 25lb plate on 45lb bar, Novice: 10lb plate on 33lb bar)
400m run

Each virtual shovel "rep" is over a parallete twice (over and back to the starting side).

Log your results online by clicking here.

Article: Vitamin Water Not Healthy - Rules Federal Judge.

Upcoming Certifications and Seminars!

Charles Staley Olympic Weightlifting Certification Seminar This weekend at DCF!

CrossFit Movement and Mobility Seminar with Kelly Starrett at DCF August 14th!

Offsite Seminars coming up:

Robb Wolf Nutrtiton Seminar August 7th at CF Oakland (Robb is my nutrition Buddha. I'll be going to this one. -jj)

Roger Harrell Gymnastics Seminar August 14th at CrossFit Marin (Roger is the 'muscle up whisperer'. -jj)

Posted by Jeremy Jones at 7:34 PM | Comments (8)

July 26, 2010

Tuesday - July 27, 2010

Saturday night in the stadium at the 2010 CrossFit Games.

Skill practice warm up: Jerks. Practice push jerks and split jerks. Work up to moderate or heavy weight for at least 5 singles.

Workout: 4 rounds

Row 500m
rest 2 min

Log your results online by clicking here.

Want food supplements without all the additives?

Try "You Bar - Custom made Protein and Energy Bars

Custom made protein shake mixes can be fount at True Protein

And go to the Slant Shack to make your own beef jerky!

Posted by Jeremy Jones at 5:18 PM | Comments (28)

July 25, 2010

Monday - July 26, 2010

Mountain and Holly plotting their assault on the 2011 Games.

Workout: Power Cleans

3 - 3 - 3 - 3 - 3

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

20 ft* overhead lunge with dumbbell or Kettlebell right hand (Advanced: 53lb, Intermediate: 35lb, Novice: 20lb)
20 ft overhead lunge with dumbbell or Kettlebell left hand
15 pull ups
20 wall ball (Advanced: 20ft/10ft, Intermediate: 20ft/14lb, Novice: 14lb/8ft - 10 reps)

*The tiles in the gym are 4' x 6', so 5 tiles on the short side would be 20'. You must complete all 20 feet of lunges with one arm before switching arms.

Log your results online by clicking here.

A good video to show people who ask about CrossFit: What is CrossFit.

Posted by Jeremy Jones at 7:05 PM | Comments (14)

July 24, 2010

Sunday - July 25, 2010

Laci wows the crowd at the 2010 CF Games.

Workout:

6 rounds for time.

1 Rope Climb
10 Over box jumps (Advanced: 24", Intermediate: 20", Novice: 12")
30 Double Unders (Intermediate: count all attempts, Novice: 15 attempts)

Log your results online by clicking here.

Posted by Jeremy Jones at 6:28 PM | Comments (6)

July 23, 2010

Saturday - July 24, 2010

Donna does the UA rope pull competition at the Games (she was the first woman to even try!)

Skill Warm up: Single armed overhead squat with dumbbell or kettlebell. Work up to a 'challenging' set of 5 with arm in 2 or 3 sets.

Workout: Overhead Squat

5 - 5 - 5 - 5 - 5

Metabolic Conditioning Workout: "Fast Nancy" - as many rounds as possible in 9 minutes

200m Run
15 OHS w/ half of 5 rep max

Log your results online by clicking here.

Article: Your body within one hour of drinking soda.

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

July 22, 2010

Friday - July 23, 2010

This is how you win $100 from Under Armour.

Workout:

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

Dumbbell Hang power clean - no 'curling' and hips must be at full extension at the top for the rep to count.
(Advanced: 45lbs, Intermediate: 25lb, Novice: 15lbs)

Burpee Pull up - hands must come off the deck every rep of the push up
(Advanced: pull up bar 8" above reach, Intermediate: bar at fingertips, Novice: bar in 'jumping pull up' range)

Log your results online by clicking here.

Article(s): I wonder if eventually people will be able to sue their employers for making them sit on the job for so long. -jj

Men who stare at screens.

Sitting, even after working out often, can cut lifespan

(thanks to Sara and Dave for the links. They don't take life 'sitting down'. -jj)

Charles Staley is only one week away!

Get certified with Olympic weightlifting coach and competitor Charles Staley next weekend. Make sure you sign up and reserve your spot online today! (Click Here).

Posted by Jeremy Jones at 6:25 PM | Comments (13)

July 21, 2010

Thursday - July 22, 2010

Julie wins first place at the CrossFit Games "Grace" fundraiser! (She got a 1:53)

Workout: Handstand Push Ups

5 - 5 - 5 - 5 - 5

Go for depth. If you can go head to floor, see how low you can go using bumpers as spacers or the parallettes with abmats underneath.

We'll have substitutions for those who cannot do a handstand yet.

Bonus practice before the Metcon: one max set of ring dips.

Metabolic Conditioning Workout:

Tabata Row for total meters.

Perform 20 seconds of rowing then rest 10 seconds, for 8 rounds. Record total meters covered.

Log your results online by clicking here.

Article:"CrossFit Games" gets labeled a good investment by Forbes Magazine.

Posted by Jeremy Jones at 9:27 PM | Comments (28)

July 20, 2010

Wednesday - July 21, 2010

Some of the lovely DCF ladies at the 2010 CrossFit Games.

Workout:

7 front squat (Adv:135lbs, Int:75lbs, Nov:45lbs )
15 sit ups
200m sprint
1 min rest

5 rounds for time

Log your results online by clicking here.

Video: Adidas CrossFit Commercial

Posted by Jeremy Jones at 9:15 PM | Comments (7)

July 19, 2010

Tuesday - July 20, 2010

Tami sets the gym record of a 2:01 static hold at the top of the pull up.

Workout: Deadlift

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout: For time.

50 double unders (Intermediate: 150 singles, Novice: 100 singles)
50 kettlebell swings (Advanced: 53lb, Intermediate: 35lb, Novice: 26lb or 20lb dumbbell)
50 double unders

Log your results online by clicking here.

Posted by Jeremy Jones at 7:36 PM | Comments (16)

July 17, 2010

Sunday - July 18, 2010

Justin runs with Jerry Rice. Justin ran so fast that Jerry asked him to run backwards so that he could keep up.

Workout:

3 rounds for time

400m run
21 toes to bar
12 ring dips

Log your results online by clicking here.

Article: Just what we need, more medications (these are supposed to help people loose weight)

Thanks to David for the link. His deadlifts are 'prescription strength'. -jj)

Posted by Jeremy Jones at 5:51 PM

July 16, 2010

Saturday - July 17, 2010

Anthony does push presses. Now that is what I call full extension.

Workout: Push Press

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

Metabolic Conditioning Workout: As many reps as possible in 5 minutes

Power Snatch - from the floor (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)

Log your results online by clicking here.

Article: Poor hand strength could be linked to poor survival

(Thanks to Tami for the link, she makes a "kung fu" grip look like child's play. -jj)

Posted by Jeremy Jones at 6:24 PM | Comments (4)

July 15, 2010

Friday - July 16, 2010

Deuces Wild "Stack the Deck" slideshow.

Workout:

Work on your "Year End Goals!"

Today is a day to come into the gym and practice things for your Y.E.G.s. If you haven't written them down on the whiteboard at the gym, you'll have to do it today. We have less than 6 months to get them, so now is the time to get cracking!

(alternatively, you can come in and make up a workout that you missed from the last week or so).

Article: Yes, food CAN change your genes (so you can't keep blaming 'bad genes').

Posted by Jeremy Jones at 8:24 PM | Comments (7)

July 13, 2010

Wednesday - July 14, 2010

Stav takes the Silver medal in the Triathlon portion of the Firefighter Olympics on Sunday then Julie took the Silver medal for the CrossFit portion on Monday (deadlifting 355)! Stav went on to compete in the CF stuff on Monday along with Kevin and Julie. Kevin got a personal record on his deadlift of 35 additional pounds in the middle of 3 other workouts! Click "continue reading" below for Stavros' full report. Way to represent!

Workout: As many rounds as possible in 15 minutes.

20 Box Jumps (Advanced: 24", Intermediate: 20", Novice: 12")
200m Bumper plate Farmer Carry (Advanced: 45lb, Intermediate: 25lb, Novice: 25lb dbs)
20 Push ups

Log your results online by clicking here.

Article: Exercise Bulimia hard to detect.

Olympic Lifting with Charles Staley This month!

July 31st and August 1st! $200 for DCF members (email jeremy for coupon code), $250 for non-members.

This seminar is open to the public and we do expect it to sell out Click here to sign up!

Charles runs a very successful gym, is a Masters competitor and runs a podcast called "Iron Radio" that you can listen to on his site or you can download from itunes.

Recently he had some CrossFit gyms on his show to talk about 'small group training' and one of the interviewees was yours truly! It is episode 58, and you can find it on itunes or listen/download it here!. After reviewing the podcast, I guess I ended up talking more than a lot of the other gym owners. . . I guess I am not surprised.

From Stavros:

"I did the triathlon on Sunday and got a silver medal in my division, I think I was the 5th Firefighter overall to finish. I was 6th in my age-group and 38th overall in the entire race. Today, Kevin, Julie, and myself competed in the Crossfit Comp. Julie took a silver medal! Kevin did amazing, he PR'd on deadlift by 35lbs (I'll check with him to be sure). I won my heat on the last WOD, the competition was amazing. Jeff Leonard took silver, so that should let you know how tough it was. Good stuff."

Posted by Jeremy Jones at 8:47 AM | Comments (12)

July 12, 2010

Tuesday - July 13, 2010

Miles loves power cleans.

Workout:

5 rounds
1 power clean 135#/83#
3 hang Squat Cleans
2 push jerks
sprint 200 feet

rest 2 minutes and repeat the entire sequence one more time.

Log your results online by clicking here.

Article: Have problems with 'friends' throwing "The China Study" at you when ever you tell them you are eating lots of meat while living Primal / Paleo? Read this (for the long version) or this (for a shorter synopses) for all the ammunition you'll need to shut them up. (and convert them to the "Dark Side").

Posted by Jeremy Jones at 7:13 PM | Comments (11)

July 11, 2010

Monday - July 12, 2010

Chyna rowing at the recent Deuces Wild Competition at DCF. I know that many of the DCFers going down to the Games will be cheering themselves hoarse for Chyna this weekend!

Workout: Weighted Pull-Up

5 - 5 - 5 - 5 - 5

If you are still working on pull ups without a band, use the smallest band possible. Kipping is allowed.

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)

Post total rounds.

Log your results online by clicking here.

New website for the CrossFitters who "aren't dead yet"

Freddy Camacho's "One World 40 Plus"

Posted by Jeremy Jones at 8:06 PM | Comments (16)

July 10, 2010

Sunday - July 11, 2010

Synchronized jumping pull ups are always fun (Jason, David, Michele and Jeff).

Workout:"Predator and Prey"

Pick a partner (it does not have to be of similar skill). Race each other for a 400m run. Record the times, then find the difference in seconds. After two minutes rest, the partner who 'lost' the first race gets to run the 400 again with the difference in time as a head start (i.e. if they lost by 15 seconds, they get a 15 second head start).

2 minutes after the second race, repeat the exercise with a 200m run. 2 minutes after the 200m runs, repeat with a 100m run.

(if you don't have a partner, just run the intervals by your lonesome self trying to beat your time on the first run, with 2 minutes rest each round, and record the times).

Log your results online by clicking here.

Free workout at Sports Basement today at 1:30pm!

If you have a 10-pack, or you just want to try something different, come down to sports basement for a free workout!

Posted by Jeremy Jones at 8:54 PM | Comments (1)

July 9, 2010

Saturday - July 10, 2010

Christina and Jared hammer out the double unders.

Workout: "Annie with a stroll"

For time:
50 Double Unders (Intermediate: count attempts, Novice: 1/2 the total required - counting attempts)
50 ABMAT Sit-ups
100m Waiter's Walk (Advanced: 53lb kb, Intermediate: 35lb kb, Novice: 26lb kb)
40 Double Unders
40 ABMAT Sit-ups
100m Waiter's Walk
30 Double Unders
30 ABMAT Sit-ups
100m Waiter's Walk
20 Double Unders
20 ABMAT Sit-ups
100m Waiter's Walk
10 Double Unders
10 ABMAT Sit-ups
100m Waiter's Walk

Post total time.

Log your results online by clicking here.

The CrossFit Games are next weekend! Watch them live here!

Posted by Jeremy Jones at 4:17 PM | Comments (7)

July 8, 2010

Friday - July 9, 2010

Barbells are a girl's NEW best friend (you can quote me on your next anniversary. -jj)

Workout: Hang Power Clean or Hang Power Snatch

1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
(10 sets of one)

Metabolic Conditioning Workout:

15 ground to overhead (aka clean and jerks) - (Advanced: 155lbs, Intermediate: 105lbs, Novice: 65lbs)
800m run

Record total time.

Log your results online by clicking here.

Article:Link between inactivity and obesity queried (Thanks to Joe Bravo for the link. His daughter is so fit she is doing 'moderate physical activity' even when she sleeps! -jj)

Heat Assignments for the Firefighter Olympics can be downloaded here.

Pool Party at Gordy's!

Sat., 7/10 (starting at 11am)

An invitation was sent out via Facebook from Diablo CrossFit; if you are not a "friend," then request to be friends and ensure that you receive all invitations.

For more details, email jamie@diablocrossfit.com

Posted by Jeremy Jones at 6:22 PM | Comments (13)

July 6, 2010

Wednesday - July 7, 2010

Curtis. CrossFitter or Action Figure? You decide.

Workout: Back Squat

5 - 5 - 5 - 5 - 5

Metabolic Conditioning Workout: "Half Jackie"

500m Row
25 thrusters (Advanced: 45 -men and women's RX-, Intermediate: 33lb, Novice: 20lb)
15 pull ups

Log your results online by clicking here.

Video: Natural Movement Exercises from www.strengthbox.ca (I bet the morning classes hope that Joe B doesn't see this video! -jj)

Primal Challenge Participants

Make sure you are logging your sleep and food on our online forum!

Click here to create an account.

Posted by Jeremy Jones at 6:37 PM | Comments (18)

July 5, 2010

Tuesday - July 6, 2010

Jaz, Kevin, Lauren, Stephan and the rest of the gang heading back into the gym during a 10am class.

Workout: As many rounds as possible in 15 minutes

10 Power snatch (Advanced: 95lb, Intermediate: 65lb, Novice: 45lb)
10 Toes to bar
200m sprint

Log your results online by clicking here.

Video: Dan Barber talks about his love affair with a fish and about how to make fish a sustainable food source.

Posted by Jeremy Jones at 5:41 PM | Comments (10)

July 4, 2010

Monday - July 5, 2010

Diablo CrossFit tears it up at the "Firecracker" 5k. Stavros placed first in the 30 - 39 age group, Matt F placed 4th (his first race). Laci PRed, and even Abby got to do the kids 100yd dash!

Race results: click here.

Workout: Split Jerk

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

Coaching tip: it is a good idea to start dropping it on the last rep of the second set (and beyond). Save those shoulders for the later max effort attempts!

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

30 double unders
8 right handed kb swings (Advanced: 53lb, Intermediate: 35lb, Novice: 26lb)
8 left handed kb swings

Log your results online by clicking here.

Article: Nutrition prevents age related vision degradation

Gym Open from 8am - 8pm. Classes as usual during those hours!

Posted by Jeremy Jones at 3:05 PM | Comments (8)

July 3, 2010

Sunday - July 4, 2010

Happy 4th of July!

Workout: "1776"

4 rounds
17 overhead walking lunges -17 each leg- (Adv: 45lb plate, Int: 25lb, Nov: 10lb)
7 ring dips
6 Thrusters -bar on the deck- (Adv: 135lb, Int: 75lbs, Nov: 55lbs)

Log your results online by clicking here.

Log your Primal Nutrition Challenge Logs here!

Gym open today from 10am to 12 noon!

Monday we'll open at 8am. (No 5 and 6am classes)

Posted by Jeremy Jones at 8:44 PM | Comments (5)

July 1, 2010

Friday - July 2, 2010 "Primal Nutrition Challenge 2" Details

Jamie loves air squats (no. . . seriously!)

Workout: "Once, Twice, Three Times A Newbie"

3 rounds for time of:
400m Run
10 Pull-ups
20 Push-ups
30 Abmat Sit-ups
40 Air Squats

(Novices should do 2 rounds and scale as little as possible).

Record total time.

Log your results online by clicking here.

Primal Nutrition Details!

The dates are from July 3 - Sept. 9th (9 weeks).
You have all next week to take your photos (but every day you wait, will be one day less you can use toward the final ).
It is a $30 'buy in' (to go toward prizes)
Top overall will get a cash prize, finalists will get an award as well
Photos will be taken at the gym, you can wear what you want, but the exact same clothes must be worn for the after photos.
Photos will be kept under lock and key. The finalists will be chosen by our panel of all female judges and they will not be published without your permission.

Requirements to Stay in the "Game"
You must sign up here: Primal Nutrition Challenge Sign Up!
You must keep a food log every day detailing what you are eating for the first 4 weeks. It does not matter what you eat (it doesn't have to be Paleo!), but you do you do have to turn it in on a regular basis so we can help you hone your nutrition skills.
You must keep an accurate sleep log (what time you went to bed, what time you woke up, how you slept, etc) for the first 4 weeks. This can be included on the food log.

We'll have some more details after Saturday.

SPECIAL 4th OF JULY HOURS

We'll only be open from 10am - 12pm on Sunday, July 4th! (so if you want a workout with us, you'll have to come in then).

Posted by Jeremy Jones at 11:52 AM | Comments (6)

June 30, 2010

Thursday - July 1, 2010

Newbie Jason with the eye of the tiger.

Workout: Strict Press

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

Metabolic Conditioning Workout: AMRAP in 6 minutes

DCF "Woman Makers"

Single dumbbell burpee (a dumbbell in one hand, do the push up part, and pull the feet up to the snatch position, db still on the floor)
to
dumbbell snatch
to
dumbbell push press

Switch arms every rep.

(Advanced: 45lbs, Intermediate: 35lbs, Novice: 20lbs)

Here is a video:

Log your results online by clicking here.

Open House, barbecue and Paleo Potluck this Saturday at 11am

Make sure you check the Events Page for all the upcoming events!

Posted by Jeremy Jones at 5:18 PM | Comments (18)

June 29, 2010

Wednesday - June 30, 2010

Laci trying for the Challenge of the Month. Today is the last day!

This month we will give an honorable mention to the people who had the longest handstands, but the real winners will be the people WITH THE MOST IMPROVED SCORE! If you made an official attempt, you can make another one and whoever has improved the most will win the Challenge of the Month!

Skill practice warm up: Handstand progressions and handstand holds for time.

Workout:"Disagreement Gone Bad"

1 minute at each station, count reps. 3 rounds total.

Row (count Calories)
Box Jump (Advanced: 20", Intermediate: 20", Novice: 12")
Medicine Ball Squat Clean (Advanced: 20lb, Intermediate: 14lb, Novice: 10lb)
Push Press (men: 45lbs, women: 33)

Record total reps (cal for row) and add them all up for a grand total score.

Log your results online by clicking here.

Article: Impulsive and weak willed. . . or just too much dopamine?

"Primal Nutrition Challenge" Participants Sign up Here!

Posted by Jeremy Jones at 8:27 AM | Comments (16)

June 28, 2010

Tuesday - June 29, 2010

Photos from May 2010.

Workout:

3 rounds for time of:

7 Muscle-ups*
50 wall balls (advanced: 20lb/10ft, intermediate: 14lb/10ft, novice: 10lb/8ft)

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

Record total time.

Log your results online by clicking here.

Primal Nutrition Challenge: Summer starts this weekend!

This Saturday (July 3rd), we'll be kicking off our Second Primal Nutrition Challenge! The success of our first challenge was amazing not only for the winners (click here to see some of the finalists last time), but also for many of the people who made the choice to put some effort into making smarter food choices.

We'll have more details soon, but this Challenge will be a little different than the last one. We'll still have a "buy-in" like last time, and cash prizes to the winners. This time we'll be stretching it out to 9 weeks total, but we will only require the daily food logs for the first 4 weeks. Same rules as the first time, before and after photos will be used and finalists voted on, etc.

At 9am on Saturday we'll be having our "Kick Off" lecture and we'll be taking photos, giving out handouts, etc. We'll have our regular class at 10am, then we'll be having a Paleo barbecue and open house open to everyone! We will also be doing some cooking demonstrations and having some fun games!

Posted by Jeremy Jones at 5:51 PM | Comments (23)

June 26, 2010

Sunday - June 27, 2010

Sarah Veress and Tanya (Ty) Texidor from Lalanne Fitness were the Overall Ace winners of the 2010 "Deuces Wild" partner competition!

Second Place: Chyna Cho and Freddy Camacho
Third Place: Will Blaker and Jessica Fitzgivens

Click here for complete results.

Workout: "All In"

With a partner for Time:

Team Row 2100 meter total distance.
Team "Under-overs"
Advanced: 88 reps, both feet must leave the ground at the same time.
Intermediate: 77 reps, stepping over the barrier one leg at a time is allowed.

Both exercises can be completed simultaneously.
The work can be divided up in any fashion the team wants.

Singles version: 3 rounds for time.

400m row
15 under-overs

For time.

Log your results online by clicking here.

Posted by Jeremy Jones at 10:01 PM | Comments (9)

June 25, 2010

Saturday - June 26, 2010 "Deuces Wild" Team competition today!

Deuces Wild trophies and goodie (pukie) bags.

Diablo CrossFitters! - Class will be at 11am and 3pm today!

Workout: "Stack the Deck" (with a partner).

* 750m run (only one partner)
* 100m bumper plate carry and stack (one partner at a time)
o "Advanced": three plates for each person on the team (45s for the men, 25s for the women).
o "Intermediate": two plates for each person on the team (45s for the men, 25s for the women)
o Any number of trips can be used. The plates can be carried one at a time, or one person can carry them all in one trip.
o Any method can be used to carry the plates, but the plates must be "carried" (they cannot touch the ground as they are moved).
o Only one person at a time can move the plates down the track and back. If the plates are dropped, the person carrying them has to pick them up on their own, or carry them back from the dropped location, one or two at a time.
* 750m "tethered" run (Both partners run together, holding a jump rope the entire distance)
* Record Total time.

"Stack the Deck" Singles Version (if you can't find a partner).

750m run (two laps)
100m plate carry (carried any way you want) (advanced: three 45s, intermediate: three 25s, novice: two 45s)
375m run (one lap)

Log your results online by clicking here.

Click "Continue Reading Below" for Deuces Wild Event Details!

"Official Schedule"

7:45 AM: Athlete Registration Opens
8:15 AM: Workout Descriptions/Clarifications
8:45 AM: "Stack The Deck" Heats (every 15mins)
11:00 AM: Heats Completed

11:45 AM: Workout Briefing
12:00 PM: "Ante Up" & "All In" Heats
2:00 PM: Workout #2 Completed
2:15 PM: Awards

THE WORKOUTS!

Aces: Not Scaled
Spades: Scaled

MORNING WORKOUT: "Stack the Deck"

* 750m run (only one partner)
* 100m bumper plate carry and stack (one partner at a time)
o "Advanced": three plates for each person on the team (45s for the men, 25s for the women).
o "Intermediate": two plates for each person on the team (45s for the men, 25s for the women)
o Any number of trips can be used. The plates can be carried one at a time, or one person can carry them all in one trip.
o Any method can be used to carry the plates, but the plates must be "carried" (they cannot touch the ground as they are moved).
o Only one person at a time can move the plates down the track and back. If the plates are dropped, the person carrying them has to pick them up on their own, or carry them back from the dropped location, one or two at a time.
* 750m "tethered" run (Both partners run together, holding a jump rope the entire distance)
* Total time will be used for scoring.

AFTERNOON WORKOUTS: "Ante Up" and "All In"

"Anti-Up"- 5mins for max points:

Pull ups & Shoulder to Overhead
Pull-ups: chin and ear over the bar, 2 reps = 1 one 'point'

"Aces": Each partner will be required to complete at least 10 total pull ups (5 points).
"Spades": The team combined will be responsible for at least 10 total pull ups (5 points).

Shoulder to overhead: Ladies - 85#, Men - 185. 1 Rep = 1 Point

The barbell MUST BE CLEANED FROM THE FLOOR.
"Aces": Each partner will be required to complete at least 5 reps shoulder to overhead at the designated weights.

"Spades": The team will be responsible for at least 5 reps.
Only one person can be working at a time (i.e. The barbell must be on the floor while the other partner is doing pull-ups).
Other than completing the minimum amounts, the teams can complete any combination of reps and divide the work in any fashion the team likes.

Then, precisely 1 minute later: "All In"

For Time:

Team Row 2100 meter total distance.
+
Team "Under-overs"
"Aces": 88 reps, both feet must leave the ground at the same time.
"Spades": 77 reps, stepping over the barrier one leg at a time is allowed.

Both exercises can be completed simultaneously.
The work can be divided up in any fashion the team wants.
Click for: VIDEO DEMOS
PRIZES, FOOD & STUFF

AWARDS:

In addition to beautiful Deuces Wild Trophies for the winning teams, we will have the following CASH prizes:
1st Place ACES: $300 Cash for the Team
1st Place SPADES: $200 Cash for the Team

2nd Place ACES or SPADES*: $100 Flemings Restaurant Gift Certifiicate for the Team*

*Awarded to the closest 2nd place finisher in either category...the "almost" team!

GOODIE BAGS will be given to every competitor, and will included some fun workout necessities for the competition and at your gym.

PALEO LUNCH: Full-size Paleo Lunch Salads will be available for $7.00 each.

PROGENEX: Single Serve Progenex Shakes will be available.

DIRECTIONS, PARKING, SPECTATORS ADDRESS: 2447 Estand Way, Pleasant Hill, CA PARKING: Please park along Estand Way if available since we want to use our parking lot for events. If no more spaces are available in the street then take parking spaces as far from our box as possible. SPECTATORS: Welcome! We'll have some chairs, but have them bring their own & shade makers too, if its hot!

Posted by Jeremy Jones at 9:12 PM | Comments (8)

June 24, 2010

Friday - June 25, 2010

Captain Dan rising to the challenge as usual.

Skill practice warm up: Split Jerk. 25 reps with light to moderate weight. Work on getting low and wide, not on pushing the bar up.

Workout:

For time.
100 double unders (Novice: count attempts, Intermediate: 50 attempts)

Then 5 rounds -
25 sit ups
15 pull ups

100 double unders (Novice: count attempts, Intermediate: 50 attempts)

Record total time.

Log your results online by clicking here.

Article: Everything you know about muscle is wrong. (Men's Health Article about Fascia). (Thanks to Jeff G for the article. You can practically see his all his fascia on his sub 5% body fat frame. -jj)

Special Gym Hours on Saturday!

10am class has been canceled in lieu of the "Deuces Wild" Competition. We will have a class at 11am only instead.

3pm class will commence as usual.

Posted by Jeremy Jones at 8:43 AM | Comments (20)

June 23, 2010

Thursday - June 24, 2010

Three generations of lovely ladies working at at DCF. That's what I call "family discipline".

Workout:“The Chief”

Max rounds in 3 minutes of:
3 Power cleans (Advanced: 135lbs, Intermediate: 95lbs, Novice: 53lbs)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Start over on Power cleans each cycle.

Record rounds completed each cycle in your notes. Post total reps for each cycle to BTWB.

Log your results online by clicking here.

Article: Kids take to the gym.

(Thanks to Rodil for the link. He's been "taking his kids to the gym" for years! -jj)

Posted by Jeremy Jones at 9:29 PM | Comments (17)

June 22, 2010

Wednesday - June 23, 2010

"What is an 'under-over'!?" you say? Well watch and learn (thanks to Roni for demonstrating).

Skill Practice Warm Up: Hang Power Snatch to overhead squat, 30 reps. Use light to moderate weight, breaking up the total reps into multiple sets. Focus on hip explosion.

Workout:

As Many Rounds as Possible (AMRAP) in 15 minutes:

12 Kettlebell Swings (Advanced: 70lbs, Intermediate: 53lbs, Novice: 35lbs)
24 Box Jumps (Advanced: 24in, Intermediate: 20in, Novice: 12in)

Log your results online by clicking here.

Deuces Wild Details Here!

Today is the LAST DAY to sign up for the "Deuces Wild" Team Competition happening this Saturday at DCF (as of now there is only a few spots left, so sign up right away!)

Click "Continue Reading" below to see the workouts and rough schedule.

Post Questions about the "Deuces Wild" to the comments section.

WE NEED MORE VOLUNTEERS! Please email jamie@diablocrossfit.com if you have a few hours or even the whole day to helping us run a smooth running and kick ass event.

Deuces Wild Workout and Event Details

Rough Schedule:

7:50am - Athlete Sign in
8:20am - Workout Description/Clarification
9:00am - First Workout Commence (Heats will be approximately 15 minutes apart).
11:~ am - First Workout Complete

Approx. 1 hour break

12:00pm Second Workout Commence
2:00pm Second Workout Complete
2:30pm Awards and wrap up

Morning Workout: "Stack the Deck"

(for total time):

750m run (only one partner)
100m bumper plate carry and stack (one partner at a time)
- "Aces": three plates for each person on the team (45s for the men, 25s for the women).
- "Spades": two plates for each person on the team (45s for the men, 25s for the women)
- Any number of trips can be used. The plates can be carried one at a time, or one person can carry them all in one trip.
- Any method can be used to carry the plates, but the plates must be "carried" (they cannot touch the ground as they are moved).
- Only one person at a time can move the plates down the track and back. If the plates are dropped, the person carrying them has to pick them up on their own, or carry them back from the dropped location, one or two at a time.
750m "tethered" run (Both partners run together, holding a jump rope the entire distance)
Total time will be used for scoring.

Afternoon Workout(s): "Anti-Up" and "All In"

The afternoon workout will be in two parts and will be scored as two workouts.

"Anti-Up" (5 minutes for max points):

Pull-ups (chin and ear over the bar, 2 reps is one 'point')
- "Aces": Each partner will be required to complete at least 10 total pull ups (5 points).
- "Spades": The team combined will be responsible for at least 10 total pull ups (5 points).
Shoulder to overhead (85# women, 185# men, one rep is one 'point')
- The barbell MUST BE CLEANED FROM THE FLOOR (no racks will be used).
- "Aces": Each partner will be required to complete at least 5 reps shoulder to overhead at the designated weights.
- "Spades": The team combined will be responsible for at least 5 reps.
Only one person can be working at a time (i.e. The barbell must be on the floor while the other partner is doing pull-ups).
Other than completing the minimum amounts, the teams can complete any combination of reps and divide the work in any fashion the team likes.

*Precisely 1 minute later*

"All In" (For time):

Team row 2100m total distance.
Complete the allotted number of "Under-overs"
- "Aces": 88 reps, both feet must leave the ground at the same time.
- "Spades": 77 reps, stepping over the barrier one leg at a time is allowed.
Both exercises can be completed simultaneously.
The work can be divided up in any fashion the team wants.

Scoring

There will be workouts scored separately. These three scores will be used to determine an overall winner in each category. A prize will be awarded to the top team from each category ("Aces" the un-modified/un-scaled division and the "Spades" the scaled division).

We will be using a 'weighted' system similar to what was used at the NorCal Sectionals. First place in a workout will "set the curve" for that workout. All other performances for that workout will be based upon the first place time/score.

Food & Amenities

We will have some "Paleo friendly" food on site to purchase, as well as other essentials. There is also a large shopping center nearby that has some decent options for lunch.

Parking is limited, so please Carpool if possible!

Location and Map

2447 Estand Way
Pleasant Hill, CA 94523
925-276-2DCF (2323)
info@diablocrossfit.com

Click here for Google Maps

Posted by Jeremy Jones at 8:46 AM | Comments (20)

June 21, 2010

Tuesday - June 22, 2010

Beth pressing toward her CF comeback. Hat and all.

Workout:

For Time:
400 m Run
21 Shoulder Presses (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
400 m Run
21 Push Presses (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
400 m Run
21 Push Jerks (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
400 m Run

Post total time.

Log your results online by clicking here.

Article: Too much fructose in a child's diet may increase visceral and belly fat in adulthood.

Posted by Jeremy Jones at 6:32 PM | Comments (15)

June 20, 2010

Monday - June 21, 2010

Nick swinging the kettlebell.

Workout: "Elizabeth"

21 - 15 - 9
Squat Cleans (Advanced: 135lbs, Intermediate: 85lbs, Novice: 55lbs)
Ring Dips

Another option for the real go getters is "Lizzie" from CrossFit Football.
12 - 9 - 6 - 3 reps of:
Power Cleans 185 lbs
Ring Dips

Log your results online by clicking here.

Notice the lost and found gear pic on Saturday?

We'll be cleaning the gym, of everything that is not equipment, at the end of the month (June 30th). You'll not only want to grab your stuff out of the lost & found bin, but you'll also want to TAKE your shoes/lifting shoes (an their bags), gloves, lifting belts, water bottles, coffee cups, sweatshirts and any other 'flotsam' that you want to see again - check all the cubbies for your items!

All unclaimed items, regardless of its value or if it has your name on it, will be THROWN AWAY or DONATED on July 1st.

Skills Clinic This Week!

Thu, June 24, 12:00PM: Rope Climb with JJ

Posted by Jeremy Jones at 9:02 PM | Comments (12)

June 18, 2010

Saturday - June 19, 2010

We'll be emptying the lost and found soon (hurry up and claim your stuff before Darren wears more of it!)

Skill Practice Warm Up: Hang Squat clean, 20 reps of light to moderate weight.

Workout:

For time:
300 m Row
15 Double Unders
250 m Row
30 Double Unders
200 m Row
45 Double Unders
150 m Row
60 Double Unders

Post total time.

(Intermediate: count double under attempts, Novice: do half the number of double under attempts)

Log your results online by clicking here.

Article: Doctors "over medicate"?! Really!?

Posted by Jeremy Jones at 1:40 PM | Comments (5)

June 17, 2010

Friday - June 18, 2010

Just another day at the office (Stephanie practices her power clean in a skirt and heels. . . she jerked it too!)

Workout: Power Clean.

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout: "Fake out Fran"

Advanced (AKA "Diet Fran"):
21 - 15 - 9
65lb thrusters
Pull ups

Intermediate:
21 - 15 - 9
45lb thrusters
Jumping Chest to bar pull ups

Novice:
21 - 15 - 9
33lb thrusters
Jumping pull ups

Log your results online by clicking here.

Video: The FDA gets is wrong again.

Post thoughts to comments.

(Thanks to Laci for the link. She plans on telling the FDA where they can shove their pyramid. -jj)

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

June 16, 2010

Thursday - June 17, 2010

Diablo CrossFit participated in the "Fight for Air" fundraiser back in March were we raised money for the American Lung Association by having our members race to the top of the Bank of America building in San Francisco (54 stories).

Not only did we have a great turnout in lieu of multiple conflicting events, we were the fastest group out of the CrossFit gyms who participated as well as the top fund raising gym out of the CF gyms (3rd out of over 100)!

Nice job everybody. Now all we need is a trophy case for all these awesome awards. . .

Workout: "Helen + 1"

4 rounds for time:
400m Run
21 kb swings (Advanced: 54lb, Intermediate: 35lb, Novice: 26lb)
12 pull ups

Log your results online by clicking here.

Posted by Jeremy Jones at 8:45 PM | Comments (14)

June 15, 2010

Wednesday - June 16, 2010

The Rosten Clan does some rowing (not shown, third generation Rosten: Kai). We can only hope that Kai's photogenic skills are as good as Darren and Jarred's.

Workout: Front Squats

3 - 3 - 3 - 3 - 3

For those of you who have been paying attention, we have been doing a lot of front squats over the last few weeks. Today is the day to go as heavy as you can. If you are intermediate/advanced, feel free to go for a 1 rep max, everyone else should stick to a 3 rep max.

Metabolic Conditioning Workout: Death by 10m going prone.

Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.

Log your results online by clicking here.

The month is half over, have you made your attempts at the "Challenge of the Month (ChOM)"? Remember that the winners not only get a prize, they also get to choose the music for the gym when they are in class! (so if you don't like the music, you'd better start practicing).

JJ's new favorite blog: The Healthy Skeptic

Chris Kresser's site is full of great general info, specific research, and videos. Thanks to Amy for letting me know about it! (She reads blogs faster than I take fish oil pills. -jj)

Posted by Jeremy Jones at 3:33 PM | Comments (12)

June 14, 2010

Tuesday - June 15, 2010

Hylie box jumps, Tanya provides 'vigorous' encouragement.

Workout: "Filthy Sixty" (a "Mountain Man" production).

60 seconds at each station. Rest 60 seconds between each movement.

Box jumps (Advanced: 24", Intermediate: 20", Novice: 12")
Jumping pull-ups,
Kettlebell swings (Advanced: 35lb, Intermediate: 26lb)
Walking Lunge count steps,
Knees to elbows,
Push press (Advanced: 45lb, Intermediate: 33lb, Novice: 20lb)
Back extensions,
Wall ball shots (Advanced: 20lb/10ft, Intermediate: 14lb/8ft, Novice: 10lb/8ft)
Burpees,
Double unders (Intermediate: count all attempts)

If there is not enough equipment, perform the movements in any order, the only exception is that the burpees and double unders must be last.

Count repetitions for each exercise, note it during the rest period, then add it all up for a grand total.

Log your results online by clicking here.

Article: More reasons to eat fresh food - The juices and preserved fruits on this list (click here to download) were found to have more than the allowed amounts lead per serving (as dictated in Prop 65).

Posted by Jeremy Jones at 6:39 PM | Comments (11)

June 13, 2010

Monday - June 14, 2010

Chris D push pressing furiously.

Workout:

After warming up to your approximate 1 rep shoulder(strict) press max, perform 5 Rounds increasing weight each round of:

1 Shoulder Press
3 Push Presses
5 Push Jerks

Take your time in-between sets. Record loads used for each round. On the last round do as many push jerks as possible and record the number in your notes.

Metabolic Conditioning Workout:

5 rounds for time.
200m run
Rest 1 minute.

Log your results online by clicking here.

Article: More evidence that Omega-3s are essential to health

Implementing Paleo Clinic this Tuesday at 6pm with JJ (click here to sign up).

Deuces Wild Team Competition Pricing to increase this Wednesday!

Don't forget to sign up for the Deuces Wild team competition before Wednesday and the team pricing goes from $30 per team to $40 per team!

Posted by Jeremy Jones at 1:38 PM | Comments (24)

June 12, 2010

Sunday - June 13, 2010

Olive and Jax work on a 'partner workout' of their own involving drinking from a hose.

Workout: Partner Workout!

Pick a partner to divide up the work as you see fit. Only one of you can do each exercise at a time, but both people can be working out at the same time.

3000m row
1000m farmer carry with 45lb dumbbells (in increments of 100m, or two trips with one dumbbell)
100 chest to bar pull ups (Intermediate: band pull ups, Novice: jumping c2b pull ups)

Log your results online by clicking here.

Video: I think the best name for the fourth quadrant would be "The Hack" or "Hacking"

Posted by Jeremy Jones at 6:27 PM | Comments (7)

June 11, 2010

Saturday - June 12, 2010

Leah's box jumps are amazing.

Workout:Front Squat

5 - 5 - 5 - 5 - 5

(You may have noticed a lot of Front Squats lately, we have been doing a couple weeks of focus on them to help people improve their overall Front Squat numbers. F.S.s transfer over to overhead squats, thrusters, wall ball, squat cleans as well as many other exercises.)

Metabolic Conditioning Workout:

10,9,8,7,6,5,4,3,2,1 reps of:

KB swings (Advanced: 53lb, Intermediate: 44lb, Novice: 35lb)
Overhead lunge 10R/10L (Advanced: 53lb, Intermediate: 44lb, Novice: 35lb)
Ring Row (Advanced: feet as high as rings, Intermediate: feet on floor rings 4' high, Novice: straps at angle)

Log your results online by clicking here.

Upcoming Events

(In case you haven't been to the Events page in a while).

Sports Basement Shopping Party today at 2pm.
Sports Basement Free Workout Sunday, June 13th at 1:30pm
Implementing Paleo Nutrition with JJ Tuesday, June 15th at 6pm
Rope Climb Clinic with JJ Thursday June 24th at 12noon.
Deuces Wild Partner Competition Saturday June 26th.
DCF pool party at Gordy's for members and family July 10.

Posted by Jeremy Jones at 6:21 PM | Comments (8)

June 10, 2010

Friday - June 11, 2010

Billy and his 'mom' practice "Mother and son Fran".

Workout:

For Time:
800m Run
100 Push-ups
400m Run
100 Sit-up
200m Run
50 Push-ups
100m Run
50 Sit-up

Post total time.

(Intermediate: cut push ups and sit ups in half, Novice: cut push ups and sit ups in half and do knee push ups)

Log your results online by clicking here.

Article: Training 'breathing' muscles may increase excercise performance

Sports Basement Tomorrow at 2pm!

Free food and drinks, Free workout at 3:00, 20% off your entire purchase. It doesn't get much better than that.

All DCF Athletes, friends and family are welcome. It turns out that Father's Day is NEXT weekend, so you'll be buying your Father's Day gift a week early (like every good child should), but you'll still get the 20% off. And wise spending habits are something every Father can be proud of.

Posted by Jeremy Jones at 6:13 PM | Comments (14)

June 9, 2010

Thursday - June 10, 2010

Anthony and Tami paired up for their second partner workout during the Memorial Day Competition.

Workout: Deadlift

5 - 5 - 5 - 3 - 3 - 3

Metabolic Conditioning Workout:

As many rounds as possible in 8 minutes:

10 ring dips (Intermediate: red band, Novice: green band)
20 wall ball (Advanced: 10ft/20lb, Intermediate: 10ft/14lb, Novice: 8ft/10lb)

Log your results online by clicking here.

Article: Can't Sleep Longer? Sleep Smarter.

Posted by Jeremy Jones at 8:57 PM | Comments (3)

June 8, 2010

Wednesday - June 9, 2010

Jenny carries Manny (who happens to be about 6' 8"), and Megan from CrossFit Unlimited carries Len during the partner competition at DCF on Memorial Day weekend.

Workout: "G.I. Jane"

100 burpee pull ups for time.

The pull up bar should be at the tips of your fingers or just out of reach. Chest hits the deck and chin over the bar every time.

Record time to 50 reps and total time to the comments part of your workout log. It is also a good idea to use gloves or hand protectors for this one. No hand rips!

Intermediate: Use a pull up bar approx 4" above your head and perform a jumping pull up
Novice: 50 burpee pull ups for time, using a bar 4" above your head and perform a jumping pull up

Log your results online by clicking here.

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

June 7, 2010

Tuesday - June 8, 2010

Mommy Power (Joy runs through Murph while pushing a double stroller laden with kids).

Workout: "Jackie"

1000m Row
50 thrusters (Advanced:45lbs, Intermediate: 33lbs, Novice: 20lbs)
30 pullups (Intermediate: red band, Novice: green band)

Log your results online by clicking here.

Article: Want to be faster and smarter? Sleep 10 hours.

(Thanks to Scott for the article. He makes Rip Van Winkle look like an insomniac. -jj)

Sports Basement Shopping Party this Saturday!

Don't forget to come out this Saturday from 2 - 4pm. All DCF Athletes, friends and family are welcome to come for snacks and shopping at Sports Basement. During the event, all attendees will receive 20% off their ENTIRE purchase. This Sunday is Father's Day - So getting a present for your dad at Sports Basement would probably be a great idea!

We will also be hosting demonstrations and a workout at 3pm!

Sunday, Father's Day, we are also hosting a free workout at 1:30pm - Bring your friends and family. Dad's, now you can make your families do CF with you for Father's Day!

Posted by Jeremy Jones at 7:02 PM | Comments (33)

June 6, 2010

Monday - June 7, 2010

DCF represents at the Muddy Buddy! Andrew and Meg placed 5th in their division (44 teams). Davida and her partner placed 4th out of 141! Nice Job!

Workout: Front Squats

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout:

As many rounds as possible in 10 minutes:
200m Run
8 Handstand push ups head to floor (Intermediate: 35lb dumbbell strict press, Novice: 20lb dumbbell strict press)

Log your results online by clicking here.

Article:A diet that protects against osteoporosis (Hint: It's basically the Paleo Diet. -jj)

Skill Clinics This Month!

TODAY! Mon, June 7, 12:00 PM: Kipping Pull ups with Sarah

Tue, June 15, 6:00 PM: Implementing Paleo Nutrtion with JJ

Thu, June 24, 12:00PM: Rope Climb with JJ

Posted by Jeremy Jones at 8:12 PM | Comments (32)

June 5, 2010

Sunday - June 6, 2010

Less than 3 weeks away!

Click here to sign up.

Workout:

4 rounds for time of:
15 Hang Power Snatches (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
30 Double Unders

Record total time.

Log your results online by clicking here.

Article: Skipping breakfast before working out may burn more fat.

Posted by Jeremy Jones at 3:46 PM | Comments (7)

June 4, 2010

Saturday - June 5, 2010

Larry gets low during limbo at 5am.

Skill Practice Warm up: Hang power snatch. 3 sets of 10, use light to moderate weight.

Workout:

400m run
Rest 2 minutes
4 rounds, record time for each 400m effort.

Log your results online by clicking here.

Video: Corn in the American Diet.

Posted by Jeremy Jones at 7:29 PM | Comments (3)

June 3, 2010

Friday - June 4, 2010

D-Roe, on display. (2010 CrossFit Southwest Regionals)

Workout: Split Jerk

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

Metabolic Conditioning Workout:

For time:
50 wall ball (Advanced: 20lb/10ft, Intermediate: 14lb/8ft, Novice: 10lb/10ft)
40 box jumps (Advanced: 24", Intermediate: 20", Novice: 12")
30 burpees

Log your results online by clicking here.

Article: More evidence that high intensity exercise benefits extend beyond the workout duration.

Sports Basement Shopping Party Saturday June 12 at 2pm!

All DCF Athletes, friends and family are welcome to come for snacks and shopping at Sports Basement. During the event, all attendees will receive 20% off their ENTIRE purchase.

We will also be hosting demonstrations and a workout at 3pm!

Sunday, the day after, we are also hosting a free workout at 1:30pm - Bring your friends!

Posted by Jeremy Jones at 6:42 PM | Comments (9)

June 2, 2010

Thursday - June 3, 2010 "Max Effort Testing Day"

Shannon doing her thing at the CrossFit Regionals last month.

Workout:Workout: Max Effort / Benchmark Testing Day

Use a partner to count reps and keep time. DO NOT TRY AND DO ALL IN ONE DAY. Try to complete at least 3 - 4 within the hour.

If you would like to do a Metcon instead (Workout of the Day) - Refer to your trainer. We'll take good care of you.

Log your results online by clicking here.
(You can find all of the above 'maximum effort' tests using Beyond the Whiteboard's search feature)

Year End Goal Time!

The year is almost half over (boy its flying isn't it!?), and now is a great time to take stock of your training and plan out where you want to be in the remaining 7 months.

Our favorite criteria for end of the year fitness goals are usually three pronged: Gymnastics (bodyweight), Strength/Power (weightlifting), and metabolic (running, 'Fran', etc). You also might consider throwing a nutritional goal in there as well, but make sure it follows the criteria listed below (always hard with nutritional stuff). Post your three goals to comments, and we'll publicly hold each other accountable.

Remember that goals must be S.M.A.R.T:

- Specific - Do you know exactly what it is that you’re trying to do and why?
- Measurable - Is there a set of criteria you can use for measuring progress?
- Attainable - I lump this in with Realistic, but I’m sure there’s some Life Coach out there that can tell us what it really means.
- Realistic - Can you really and truly accomplish this goal? Stretch goals are good. Unrealistic or unmotivating goals are bad.
- Timely - A goal should have a timeframe. “I want to do X by Y.”

We'll be writing these on the whiteboard at the gym over the next week or so, so start thinking about it now (maybe even can be calculated from your performances today).

Having goals at DCF is not "optional". Pick a direction and start moving toward it, you can always 'course correct' after you have made some headway.

Posted by Jeremy Jones at 6:31 PM | Comments (17)

June 1, 2010

Wednesday - June 2, 2010

Diablo CrossFit welcomes baby Gemma! (Congratulations Amy, Jeff and Benan!)

Workout: Hang Power Clean

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout: "NorCal Sectionals Workout A"

In 6 minutes:

800m run
Max reps Overhead Squat (Advanced: 115lbs, Intermediate: 75lbs, Novice: 45lbs)

Log your results online by clicking here.

New Challenge of the Month for June

Congratulations to Kat and Andrew for winning last month's "Jell-o Legs" competition. They now can pick whatever music they want while in the gym working out.

This month we will be doing handstands for time. Feet against the wall for balance is fine, just kick up and hold the handstand as long as possible!

Start practicing now!

Studies prove that the more we exercise, the better we are able to burn fat.

(And then they go on to talk about how they plan on making a pill to 'mimic' the effects of exercise. The terrible thing is that the first company that patents the formula will make billions - even if thousands of people die from the side effects. -jj)

Skill Clinics This Month!

Thu, June 3, 6:00 PM: Double Unders with JJ

Mon, June 7, 12:00 PM: Kipping Pull ups with Sarah

Tue, June 15, 6:00 PM: Implementing Paleo Nutrtion with JJ

Thu, June 24, 12:00PM: Rope Climb with JJ

Remember: We're now offering 3 Specialty classes for $35! Rather than have to lay out $100 for a 10 pack, you can now buy a 3 pack of specialty classes! You also need to sign up for skill clinics ahead of time (click on the links above for specific classes)Click here to purchase skills clinics.

Posted by Jeremy Jones at 1:32 PM | Comments (16)

May 31, 2010

Tuesday - June 1, 2010

Rob from Pullhard.net teaches Justin (and the rest of the DCFers) Arm wrestling on our Memorial Day Barbecue.

Workout:

3 rounds for time of:

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

Post total time.

Log your results online by clicking here.

Video (Originally I found this on CrossFit Solano's Website)

5am class every day of the week!

We also have open gym every Sunday from noon until 3pm!

Posted by Jeremy Jones at 6:48 PM | Comments (15)

May 30, 2010

Monday - May 31, 2010

The first of 4 heats head out the door for our Partner Competition on Sunday! (yes there are at least 2 people upside down).

Congratulations to Andrew and Ryan for taking the title (Darren and 3 month old Kai did have the 'best' score, but that was more of a technicality).

Workout: Front Squat

5 - 5 - 5 - 5 - 5

Metabolic Conditioning Workout:

2000m row for time or Row as far as possible in 8 minutes.

OPTIONAL:

Perform your favorite Hero Workout in Honor of Memorial Day.

Log your results online by clicking here.

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

May 29, 2010

Sunday - May 30, 2010 "Memorial Day BBQ Today"

Like last year, Jump house and Cornholing will be in full effect!

Workout: "Murph"

Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

Record total time.

Partition the pull ups, push ups and squats as necessary. For this workout to be considered "as prescribed" it must be performed with a 20lb weight vest.

Scaling: "Half Murph"

Run 800m
50 pull ups
100 push ups
150 squats
Run 800m

Log your results online by clicking here.

Team Workout at 1pm

Teams of two. They can be male-male, male-female, or female-female. Each teammate will be weighed for a combined team weight.

Part One:
Each team will have one barbell to complete as many "ground to overhead" reps as possible in 4 minutes. The weights may be changed as many times as is desired and the bar may be traded between the partners as much as desired. The total "score" will be the total weight lifted (reps x weight) divided by the combined weight of the partners. Only the two partners can change the plates.

Part Two:
Precisely two minutes after Part One, Part two will begin. For time:

400m partner carry. The partners can switch off as much as they want. There is no penalty for resting, but no forward movement can be made unless a partner is being carried by the other.

100m slosh pipe carry. The pipe must be cradled in the arms in front (the same as a Zercher squat).

1 rope climb + one trip for every 50lbs that the team has (combined, rounding up) per team. If there is a line for the ropes (more than 3 teams are doing rope climbs at once), the teams will have to alternate (no 'hogging' one rope).

100m keg carry. Both partners must carry one side of the keg.

400m "partner run" - Both partners must run a full 400m while tethered together (holding in their hands) by an 8' (red handled) jump rope.

The score from "Part One" will be subtracted from the minutes of "Part Two" for a final score.

Lowest overall score wins.

Sign up today and get $30 off your first month! Current DCFers that bring a friend will also get $30 off their next month as well!

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

May 28, 2010

Saturday - May 29, 2010

Our original Memorial Day Barbecue in 2008. 22 DCFers in this photo plus a few guests.17 still train with us (2 started their own CF -CrossFit Lamorinda!-, 1 is a coach at CrossFit Santa Clara, 1 does CF down at CrossFit San Diego. How's that for attrition!?

Workout: Push Press

3 - 3 - 3 - 3 - 3 - 3 - 3
(7 sets of 3)

Metabolic Conditioning Workout: "Helen-esque"

As many rounds as possible in 8 minutes

50 double unders (Intermediate: 50 including attempts, Novice: 25 attempts)
21 kettlebell swings (Advanced: 54lb, Intermediate: 35lbs, Novice: 26lbs)
12 jumping chest to bar pull ups

Record total rounds.

Log your results online by clicking here.

Video: Central Alabama CrossFit Genius gets some media attention (click here to see the video)

Memorial Day Barbecue Tomorrow!

10am - Workout of the day
11am - Newbie Workout
11:30am - kipping pull ups
12pm - Arm Wrestling
1pm - Team workout
1:30pm - Newbie Workout
2pm - Workout of the day
2:30pm - Nutrition talk
3pm - Newbie workout

This is our 3rd Annual Memorial Day BBQ, complete with a delicious BBQ potluck, an excruciating WOD, a team workout, family games, and prizes!

You won't want to miss this fun event! Its a great time to hang with your workout crew and get to know DCF'rs from other class times. So, bring the family, your workout clothes, a primal potluck dish to share and some sunblock!

Posted by Jeremy Jones at 4:04 PM | Comments (13)

May 27, 2010

Friday - May 28, 2010

Rock and Roll used be called "Devil Music" (as Nate's shirt demonstrates. I am pretty sure that CrossFit used to be called "Devil Training" as well -jj.)

Workout:

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

(Advanced: 135lbs, Intermediate: 75lbs, Novice: 55lbs)

Log your results online by clicking here.

Video: 9 year old to set world bench press record

(Good to see something like this after watching that kid smoke cigarettes in yesterday's article. An interesting side note; only 1% of the men in the world can bench press 70% of their bodyweight 26 times according to a study done a while back. I wonder what the average CrossFitter can do? -jj)

Click 'continue reading' below to see the schedule for the Memorial Day barbecue and Open House.

Posted by Jeremy Jones at 6:42 PM | Comments (30)

May 26, 2010

Thursday - May 27, 2010 "Fight Gone Bad"

DCF Affiliate Team Slide Show.

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)

Use a partner to count reps.

Log your results online by clicking here.

Article: 2 Year Old Smokes up to 40 Cigarettes a Day.

(We have our share of bad parents in the U.S. but it looks like we don't have a monopoly. Thanks to Matt F for the article, he had already quit smoking by age 2. -jj)

Open house this Sunday!

May 30th, 11am - 4pm

Don't forget to come down and try a class this weekend for free - We'll knock $30 off your first month if you sign up then!

DCFers - If you bring a friend, we'll knock $30 off their first month as well as $30 off your next month (for each person/couple who signs up!)

Posted by Jeremy Jones at 3:08 PM | Comments (27)

May 25, 2010

Wednesday - May 26, 2010

Some of the DCF crew that turned out for the CrossFit Sweatshop partner workout on Saturday. Stavros and Shannon (bottom left) came in for a close second in the under 80 (combined age) class. Dean and Hylie (bottom right) got first place for the over 80 class!

Workout: Back Squats

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout: "Annie"

50 - 40 - 30 - 20 - 10

Abmat sit ups
Double Unders (Intermediate: count all attempts, Novice: only attempt half of the reps)

Record total time.

Log your results online by clicking here.

Article from the NYT: Sugars affect cholesterol in a bad way.

Gymnastics Seminar at CrossFit Marin, Sat. June 5th!

Go to either the Trainer's gymnastics seminar from 9:00am-12:00pm, or the Athlete's seminar from 12:30-3:00. Or go to both and learn the intricacies of these movements and get in more practice as well as guidance and practical application during the Athete's seminar.

Info for the Trainer's Seminar is here, and the Athlete's Seminar is here

The trainer's seminar is $75, and the athlete's seminar is $40. Attend both for $100. This price is only available until May 27th at which time the price for the trainer's seminar goes up to $90.

Send an email at roger@crossfitmarin.com or call (415) 200-7874 to register.

(Roger and Andre who run CF Marin are legit! If you have time, you should consider attending. -jj)

Posted by Jeremy Jones at 11:37 AM | Comments (35)

May 24, 2010

Tuesday - May 25, 2010

Tire flips at dawn. Justin, Matt and Scott.

Workout:

4 rounds for time of:
5 Overhead Squats (Advanced: 115lbs, Intermediate: 75lbs, Novice: 55lbs)
100 m Farmer carry - bumper plate (Advanced: 45lbs, Intermediate: 25lbs, Novice: 20lb dbs)
15 Burpees
Rest 2 minutes

Record total time.

Log your results online by clicking here.

Posted by Jeremy Jones at 6:04 PM | Comments (25)

May 23, 2010

Monday - May 24, 2010

Capt. Dan getting closer to un-assisted ring dips.

Workout:Deadlift

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout:

As many rounds as possible in 8 minutes of:
200 m Run
10 Ring Dips
10 Overhead Squats (Advanced: 45lbs, Intermediate: 33lbs, Novice: PVC)

Post total rounds.

Log your results online by clicking here.

Memorial Day Party This Sunday 11am - 4pm!

Everyone is invited (so bring your friends and family. For full Details click here.

Posted by Jeremy Jones at 6:03 PM | Comments (29)

May 22, 2010

Sunday - May 23, 2010

All I can think of when I see this is making airplane noises. -jj

Workout: "Sucking Wind"

For Time (perform the exercises in any order desired):
30 Burpees
40 Wall Balls (Advanced: 10/20lb, Intermediate: 10/14lb, Novice: 10/10lb)
400m Run
50 Double Unders
500m Row Post total time.

Log your results online by clicking here.

Free Sports Basement Workout at 1:30 Today!

Posted by Jeremy Jones at 6:03 PM | Comments (2)

May 21, 2010

Saturday - May 22, 2010

Abby Kalogirou, CrossFit Games Competitor 2025? Likely. Model? Possibly even more likely.

Workout: "Fran"

21 - 15 - 9

Thrusters (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
Pull ups

Log your results online by clicking here.

Article: Daily Consumption of Ginger eases exercise induced muscle pain by 25%

(After Fran, you'll probably need it! -jj)

Posted by Jeremy Jones at 4:32 PM | Comments (25)

May 20, 2010

Friday - May 21, 2010

Can you guess the combined age of these three badasses? (hint: it is approximately half the weight they are carrying including Dean's Vest).

Dean is carrying a little extra in preparation of tomorrow's Partner Carry Competition at CF Sweatshop. Don't miss it!

Workout: Strict Press

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

Metabolic Conditioning Workout: "DCF Newbie High Gravity"

The DCF Newbie with a weight vest on!

For Time:
400 m Run
10 Pull-up (Advanced: 30lbs, Intermediate: 15lbs, Novice: no weight*)
20 Push-ups (Advanced: 30lbs, Intermediate: 15lbs, Novice: no weight*)
30 Sit-up (Advanced: 30lbs, Intermediate: 15lbs, Novice: no weight*)
40 Squats (Advanced: 30lbs, Intermediate: 15lbs, Novice: no weight*)

Post total time.

*Novices should just do the standard "Newbie"

Log your results online by clicking here.

Memorial Day Open House and Barbecue, Sunday the 30th!

One week from this Sunday we'll be having a Barbecue and Open House at the gym. We'll have a workout for our regulars, a team workout, games, and prizes!

There will also be some free skill clinics spread throughout the day, as well as a guest instructor who is a Professional Arm Wrestler (and owner of PullHard.net) teaching Arm Wrestling skills.

In addition, we will be running the "DCF Newbie" on regular intervals for all our guests to try it out (make sure you drag everyone you know in). If they sign up that day, we'll hook them up with a deal on their first month and you'll get chunk knocked off your next month as well!

Posted by Jeremy Jones at 7:32 PM | Comments (14)

May 19, 2010

Thursday - May 20, 2010

Paula's shirt says it all: "Building Better Bootys"

Workout:

5 rounds for time of:
10 Power Cleans (Advanced: 135lbs, Intermediate: 85lbs, Novice: 45lbs)
20 Wall Balls (Advanced: 20lb/10ft, Intermediate: 14lb/10ft, Novice: 10lb/8ft)

Record total time.

Log your results online by clicking here.

Video: Can we eat to starve cancer?

Posted by Jeremy Jones at 2:04 PM | Comments (26)

May 18, 2010

Wednesday - May 19, 2010

Robbie tries to make the floor stomp moving.

Workout: Back Squats

5 - 5 - 5 - 5 - 5

Metabolic Conditioning Workout:

As many rounds as possible in 8 minutes of:
15 Box Jumps (advanced:24in, intermediate: 20in, novice: 12in)
30 Sit-up with abmat

Record total rounds.

Log your results online by clicking here.

Competition in Walnut Creek this weekend!

CrossFit Sweat Shop will be hosting a partner carry competition at his gym in Walnut Creek, this Saturday at 10am. Click here for details.

(I doubt it will be as challenging as the one posted in the video, but knowing Nabil, it will still be a great event!).

Even if you don't want to compete, you should show up and cheer on DCFers Dean and Hylie as they vie for the "Over 80 combined age" title.

Article: 'Gentle Nudging' keeps people working out.

Posted by Jeremy Jones at 11:55 AM | Comments (30)

May 17, 2010

Tuesday - May 18, 2010

Tim Hill from CrossFit San Ramon administering the POSE running clinic last Saturday.

Workout: 2007 Games "Hopper" Workout

Row 1000m and then,
5 rounds for time of:
25 Pull-ups (Intermediate: 15 reps, Novice: 15 band pull ups)
7 Push Jerks (Advanced: 135lbs, Intermediate: 85lbs, Novice: 55lbs)

Record total time.

Log your results online by clicking here.

See the results from the 2007 CrossFit Games by Clicking here

Posted by Jeremy Jones at 8:45 PM | Comments (11)

May 16, 2010

Monday - May 18, 2010

"Hot Chicks at the Shed" (The float at the Bay to Breakers).

Workout: Power Clean.

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout:

3 rounds for time.

400m run
21 kettlebell swings (Advanced: 70lbs, Intermediate: 53lbs, Novice: 35lbs)

Log your results online by clicking here.

Diablo CrossFit in the news! (sort of)

DCF on the News Segment at 0:42

DCF on the Raw video at 13:30

(A big thanks to J-Roe for wearing the chicken costume for at least 73 blocks. -jj)

Posted by Jeremy Jones at 8:14 PM | Comments (26)

May 15, 2010

Sunday - May, 2010

Welcome to the family Gordy, you are going to fit right in (Gordy repping out on armed snatches).

Workout: Team Workout -

100 wall balls (advanced: 10ft/20lb, intermediate: 8ft/20lb, novice: 8ft/10lb)
100 one arm dumbbell power snatches (advanced: 45lb, intermediate: 25lb, novice: 15lb)
100 pullups
200 abmat sit ups
10 rope climbs (15')

Post total time.

Log your results online by clicking here.

Video:

(Thanks to Scott for the heads up. He has "Belief". -jj)

Posted by Jeremy Jones at 6:03 PM | Comments (6)

May 14, 2010

Saturday - May, 2010

Big Dave visits Kerrianne Dickson winner of ladies NJ and NY sectional and owner of Bernardsville and Morristown CF's while back east.

Workout: Front Squats

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout:

Surprise Mini Metcon!
(Beyond the whiteboard will be updated later).

Log your results online by clicking here.

Article: More evidence that fats are good for you.

Posted by Jeremy Jones at 6:36 PM | Comments (5)

May 13, 2010

Friday - May 14, 2010

D-Roe laughs at the tire flip competition during the 2010 CrossFit South West Regionals.

Workout:

4 rounds for time of:
20 Toes-to-Bars (Intermediate: hanging leg raise to parallel to floor, Novice: hanging knee raise)
500 m Row
2 min Rest

Record total time (not including final 2 min rest). Write fastest 500m and slowest 500 in the comments.
Log your results online by clicking here.

Video: Next up in our 'crazy/cool stuff that we need to learn a little of' video series - "Pole Dancing"

Article from CNN: When parent's good intentions disparage obese children

Thanks to Big Dave for the article, his intentions are always good and he never disparages kids. -jj

(It is my opinion that if a young child has an obesity issue, it is the parent's fault. They are either providing a poor example, an unhealthy environment (physically with bad food or emotionally), aren't addressing a medical issue, or even all three! Blaming the child is and causing emotional issues in addition to the health issues is tantamount to child abuse in my book. -jj)

Posted by Jeremy Jones at 6:10 PM | Comments (24)

May 12, 2010

Thursday - May 13, 2010

Shannon repping out overhead squats against some of the fittest women in CrossFit (and pretty much the world).

Workout:

Alternate between exercises, rest as much as needed between sets and go as heavy as possible.

Weighted Pull Up - 5, 5, 5, 5, 5
Weighted Ring Dip - 5, 5, 5, 5, 5

Record loads used for each round.

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

100 m Farmer carry - bumper plate 45 lbs
15 Wall Balls (Advanced: 20lb/10ft, Intermediate: 14lb/10ft, Novice: 10lb/8ft)

Record total rounds.

Log your results online by clicking here.

Video: Indian Rope Gymnastics.

(No, we won't be doing any of these moves in class for a long time. -jj)

Article: Minor variations in one gene may be associated with endurance running.

Last chance to sign up for the running seminar this weekend!

12 - 4 on Saturday. Click here to register! (If you hate running, you won't want to miss this!)

Video of the team's Tire Flip / log carry workout posted to 'continue reading' below.

Video from the Affiliate Cup workout at the 2010 Southwest Regionals

To give a little background. . .

The Judge was calling us out on squat height mostly (fully opening the hips at the top). He was only watching the tall shirtless guy on the end.

For the log presses, the standard was "the log must touch all four athlete's shoulders for the rep to count" (no the shoulders did not have to touch at the same time). We were accomplishing this, but the ladies had to come up to meet the log due to the differences in height. If the judge happened to miss that fraction of a second, he was forced to call a "no rep".

We do not blame the judge(s) personally for the mis-communication that gave us trouble. CrossFit lauds being good at everything, and always using the same movements or workouts can lead to people practicing and training "for" an event. To prevent this, it is the nature of CF events to be the "unknown and unknowable" and there is a slight difficulty when this implemented in earnest.

For example, this particular workout was not announced until the night before, and on the video broadcast (the workout was not "posted" anywhere). Having the workouts posted a day or two early allows people to get clarifications. There was also an issue with the teams not being able to practice with the logs that they had to use for the actual competition. They were given smaller logs to warm up with, which isn't really that bad, but there was no way to talk to some judges about what constituted a "good" rep by their own standards.

The athletes were briefed minutes before the event as usual, but there was obviously different interpretations of what was expected (between the individual judges as well as between the athletes and the judges). Without being able to demonstrate the movements for the judge ahead of time, there was no way to get clarification before the clock started. In the middle of a 10 (or even 20) minute workout, any mis-communication will impact the final result.

In my opinion (which is admittedly more than a little biased), our team put out a 'qualifying' effort, even though we had our top man D-Roe and top woman Shannon competing in the singles. Most of the top 8 teams who qualified had people who competed in the CrossFit Games last year and/or had athletes who qualified at the Sectional level a couple months ago.

As frustrating as it is, I personally don't see it as a "loss", just bum luck and nobody's fault. The good news is that we get a 2 month head start training for next year, and we get to relax and enjoy the 2010 CrossFit Games as spectators! (which can be a good thing. . . just ask Darren).

-jj

Posted by Jeremy Jones at 8:28 PM | Comments (21)

May 11, 2010

Wednesday - May 12, 2010

And herein lies the problem. The team at the 2010 CrossFit Southwest Regionals.

Workout:

15 Dumbbell Strict Presses (Advanced: 45lb, Intermediate: 25lb, Novice: 15lb)
Run 400m
15 Dumbbell Push Presses (same weight as above)
Run 400m
15 Dumbbell Push Jerks (same weight as above)
Run 400m

Record total time.

Log your results online by clicking here.

Article: Baby swimmers have better balance.

Posted by Jeremy Jones at 3:20 PM | Comments (30)

May 10, 2010

Tuesday - May 11, 2010

Andrew is one of the primary people responsible for all the awesome photos at many of our events (and he is good at ring dips to boot!).

Workout: Deadlifts

5 - 5 - 5 - 3 - 3 - 3

Metabolic Conditioning Workout:

As many rounds as possible in 7 minutes of:
30 jumping Pull-ups
30 jumping ring dips

Record total rounds.

Log your results online by clicking here.

Article: More Police and Fire Recruits Fail Fitness Tests.

Don't forget about the Pose Running Clinic on Saturday (reserve your spot here), Bay to Breakers on Sunday!

Posted by Jeremy Jones at 6:32 PM | Comments (16)

May 9, 2010

Monday - May 10, 2010

Patricia rocking the power snatch during "Randy".

Skill practice warm up: Hang Power Snatch, Overhead squat x 2. 20 reps resting as needed. Use a light load or approximately 50% of your overhead squat max.

Workout:

4 rounds for time of:
50m Walking Lunge
50 Abmat Sit-ups (feet anchored)

Record total time.

Log your results online by clicking here.

Article: The "Paleo Pitch" from Whole9.

Have trouble 'explaining' Paleo to friends and family? Check out this post for the Paleo Elevator Pitch.

"I eat “real” food – fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important – I’m careful about where my meat comes from, and buy produce locally and organically as often as possible.

It’s not a low calorie “diet” – I eat as much as I need to maintain strength, energy and a healthy weight. In fact, my diet is probably much higher in fat than you’d imagine. . . "

Click here for complete article.

Posted by Jeremy Jones at 6:27 PM | Comments (25)

May 8, 2010

Sunday - May 9, 2010 "Mother's Day Helen"

Meg (Kai below 1.5 months), Jasmine (Ashlyn below 3.5 months) Mommies Extraordinaire!

Workout:

All Mothers (and mothers to be!) get to do "Helen" as prescribed (or they can just come watch the guys workout).

3 rounds for time.

400m run
21 kettlebell swings (Adv: 53lbs, Int: 35lbs, Nov: 26lb)
12 pull ups

All the 'Fellas' get to do "Mother's Day Helen" in sympathy for mom's everywhere.

Do Helen with a weight vest! (Adv: 30lbs, Int: 21lbs, Nov: 12lbs).

Log your results online by clicking here.

Posted by Jeremy Jones at 6:30 PM | Comments (10)

May 7, 2010

Saturday - May 8, 2010 "Amanda Miller"

R.I.P. Amanda Miller.

Amanda was an acquaintance of a few DCFers as well as a competitor in the 2009 CrossFit Games. Tragically, she lost her battle with Melanoma last month.

Click here to download a tribute video from CrossFit.com

Here is her blog.

Workout: "Amanda Miller" (From Cynergy CrossFit)

5 sets for total working time.

100 Double Unders (Intermediate: 50 DUs, Novice: 30 DU attempts)
20 Burpees (Intermediate: 15 reps , Novice: 12 reps)
rest 3 minutes

Record total time.

Log your results online by clicking here.

Southwest Regional Webcast here!

(They'll begin streaming at approximately 7:15am)

Posted by Jeremy Jones at 6:39 PM | Comments (1)

May 6, 2010

Friday - May 7, 2010

(Post caption to comments)

Workout: Front Squats

5 - 5 - 5 - 5 - 5

Metabolic Conditioning Workout:

Row 500m
Rest as needed (at least 3 minutes)
Row 500m

Record times for each row.

Log your results online by clicking here.

New "Challenge Of The Month" (ChOM) for May!

Congratulations to Clara for her 38.5" box jump! Clara now can choose whatever music she wants when she is working out. Since I was other winner, I forfeit my jump to Claudine who has the leading jump for the women in the gym at 40 inches!

This month's ChOM comes from a Men's Fitness magazine "fitness test" (and it was brought to my attention by Andrew after visiting CrossFit Unlimited).

Complete for time: 24 air squats, 24 lunges, 24 jumping lunges, 24 jumping squats

Every rep must be full ROM (hips below parallel, fully open at top for both squats, knees have to touch for lunges, but no full extension at the top).

Everyone will have to be judged for this one! Good Luck!

We're Off to the Regionals!

This weekend Shannon and Darren will be competing in the Singles portion of the CrossFit Games Southwest Region!

In addition, our we have assembled a stellar team: Eleni, Carry, Yvonne, Ben, Kaiser (aka 'Marc'), and JJ, who will be competing for the Affiliate Cup!

For those of you who can't make down to UC Irvine to cheer us on, you can still catch all the action online. That's right, there is going to be a live broadcast all weekend, so make sure you tune in (web in, search in, surf in. . . I am not sure what the best term is. . .-jj) to catch all the action.

Click here to see the details about Weekend's Competitions, the webcast, etc.

Click here to go to the webcast!

(They'll begin streaming at approximately 7:15am PDT on Saturday May 8th, 2010.)

Classes as Usual This Weekend!

Posted by Jeremy Jones at 7:00 PM | Comments (14)

May 5, 2010

Thursday - May 6, 2010

Some of the athletes going at it at our Impromtu Team Workout on Sunday.

Skill practice warm up: Snatch balance 30 reps total (broken up as needed). Use light to moderate weight.

Workout:

6 rounds
Run 200m
Rest 1 min.

Post times for each 200m interval.

Log your results online by clicking here.

Article: When cancer comes with a pedigree (pure bred dogs that have higher cancer rates due to breeding).

Posted by Jeremy Jones at 10:15 PM | Comments (22)

May 4, 2010

Wednesday - May 5, 2010

NorCal Sectionals Redux at DCF - Day Two.

Workout: Hang Power Cleans

3 - 3 - 3 - 3 - 3

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

5 Push-ups
5 Dumbbell Push Press (one arm - R)s (Advanced: 45lb, Intermediate: 35lb, Novice: 20lb)
5 Dumbbell Push Press (one arm - L)s
5 Ring Dips
15 Air Squats

Log your results online by clicking here.

Article from Crossfit Rehoboth: Beware of the "Paleo Poop-out" (my name. -jj)

(I don't agree with everything in this article, but she does make some good points. If you drastically cut carbs for an extended period of time and you are the type of person that needs some carbs, you could very well see drops in strength/performance. Getting those sweet potatoes after a longer Metcon can be critical to preventing this. Now if you are doing a strength+mini metcon, the importance of the post workout carbs goes down. Trying out different amounts of carbs post workout is the best option for most. -jj)

Click here for complete article.

Posted by Jeremy Jones at 7:16 PM | Comments (20)

May 3, 2010

Tuesday - May 4, 2010

Davida loves man makers!

Workout: "Continuous Burpee Box Jump Mash Up"

With a continuously running clock do one burpee box jump* the first minute, two pull ups the second minute, three burpee box jumps the third minute, 4 pull ups the fourth minute. . . continue until you cannot do the number of burpee box jumps or pull ups in the allotted minute.

*Burpee Box Jump - Standing on the floor, drop down and do a push up kicking the feet out behind you dropping your chest to the floor. Pop up and bring your feet up to your hands, standing up. Jump onto box (no clapping necessary). Full hip extension must be reached on top of the box. Step down or jump down off the box. That is one repetition. Repeat.

Burpee Box Jump box height: advanced: 24", intermediate: 20", novice: 12"
Pull up advanced: chest to bar, intermediate: kipping, novice: blue (or other) band)

Record total number, and fraction of final round completed.

Log your results online by clicking here.

Running Clinic May 15 - There is only a couple spots left!

12-4pm. Learn how to run without injury, faster, and with less effort!

$75 - Click here to sign up!

Make sure you check our Events Page (the tab at the top of the page) for all the upcoming parties, clinics, and more!

Posted by Jeremy Jones at 7:07 PM | Comments (30)

May 2, 2010

Monday - May 3, 2010

"I recently completed BUD/S Hellweek with class 282 and wanted to let you guys know. I feel that I was able to achieve this, in part, because of the training I did at Diablo Crossfit. The facility and support you guys provided was amazing. There were actually a few times during the week while being cold, tired, wet, and in general broken down that I thought about the DCF gang and how I couldn't let them down.
I hope to be making a trip up to the bay soon and am looking forward to stopping by. Hope business is well and the workouts are miserable.

HooYah!
Rhodes"

Workout: Overhead Squats

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

Metabolic Conditioning Workout:

As many rounds as possible in 7 minutes of:
15 wall ball (advanced: 20lb, 10ft, intermediate: 14lb, 10ft, novice: 10lb, 8 ft)
15 Sumo Deadlift High Pulls (advanced: 95lbs, intermediate: 65lbs, novice: 35lbs)

Post total rounds.

Log your results online by clicking here.

Article: Does Fish oil help in Rheumatoid Arthritis?

(Thanks to Laci for the article. She's made RA cry for it's mama. -jj)

Posted by Jeremy Jones at 7:49 PM | Comments (30)

May 1, 2010

Sunday - May 2, 2010

Roll out.

Workout: For time.

25 burpees
100m bumper plate farmer's carry (adv 45, int 25, nov 10)
40 dumbbell snatches alternating R/L as desired (adv 45lb, int 35lb, nov 25lb)
40 box jumps (adv 20in, int 20in, nov 12in)
500m row
400m run

Log your results online by clicking here.

- In House Team Competition at 12 noon (just show up if you are interested).

- Sports Basement Party from 2 - 4pm.

Diablo CrossFit In House Team Competition Workout

Max weight shoulder to overhead. The entire team will have 10 minutes to get their 1 rep max shoulder to overhead. Using one bar and one rack. Precisely 10 minutes after the next portion of the workout will begin.

100 team burpees (100 total for the team with only one person doing burpees at a time).

When complete the entire team must move on to the circuit:

100m bumper plate farmer's carry (adv 45, int 25, nov 10)
40 dumbbell snatches alternating R/L as desired (adv 45lb, int 35lb, nov 25lb)
40 box jumps (adv 20in, int 20in, nov 12in)
500m row

Each teammate will start on one of the exercises and move through them in the order listed. You may choose where each person will start. The athletes will not rotate until everyone has completed all the reps for that particular movement.

Once the circuit is is complete, there will be a team relay run carrying a 20lb medicine ball. Each person must run 200m individually, before running all together for a final 200m run.

Once all the team members have crossed the finish line their time will be recorded.

The final score will be the combined total weight from the first workout subtracted from the time in seconds for the second workout.

(More weight lifted and faster time means a lower -i.e. better- score).

Posted by Jeremy Jones at 7:28 PM | Comments (10)

April 30, 2010

Saturday - May 1, 2010

Billy Ayer. Famous for being married to Stephanie (and for power snatching 205).

Workout: Deadlift

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout:

As many rounds as possible in 8 minutes of:
25 m Broad Jump (count number of jumps it takes to cover the distance)
*Pull ups
*Sit ups

*Count the number of repetitions it takes to cover the distance, then do the same number of pull ups and then the same number of sit ups. That constitutes one 'round'.

Record total rounds completed.

Log your results online by clicking here.

Busy Weekend at DCF!

-Bay to Breakers float party and barbecue at10:00am at 2055 Ricardo Dr in Concord!
-In house team competition Sunday at 12 noon.
-Sports Basement Party Sunday from 2-4pm at Sports basement in Walnut Creek (20% off the whole store, free snacks and drinks)!

Posted by Jeremy Jones at 7:18 PM | Comments (3)

April 29, 2010

Friday - Apr 30, 2010

Jax warming up for a Snatch PR. Jax turns two today!

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 was putting my wife through on her last legs of pregnancy (So this could also be tribute to all the pregnant DCFers out there, past and present!).

All exercises completed with a weight vest (Third Trimester: 27-30 lbs, Second Trimester: 18-21 lbs, First Trimester: 0-12 lbs).

1 minute ring push ups
1 minute power clean (Third Trimester: 135 lbs, Second Trimester: 85 lbs, First Trimester: 55 lbs)
1 minute box jumps (Third Trimester: 24", Second Trimester: 20", First Trimester:12")
1 minute rest (vest stays on!)

5 rounds for time.

Record total reps.

Log your results online by clicking here.

Click here to download a video of our friends at CrossFit Brand X doing "Jax" a while back. (I'd also like to point out that Conner Martin, in his teens, beat me by 20 reps. Beast. -jj)

Posted by Jeremy Jones at 6:55 PM | Comments (25)

April 28, 2010

Thursday - Apr 29, 2010

Shannon instigated a "little" trail run last Sunday. Delirium set in early (as evident by Scott wearing a turban and no shirt. . . word is that Ben was sporting the same ensemble, but Matt and Len did not follow suit).

Workout: Push Press

3 - 3 - 3 - 3 - 3 - 3 - 3
(seven sets of 3)

Metabolic Conditioning Workout:

Perform as many double unders as possible in 1 minute.
Run 400m
Perform as many double unders as possible before the time runs out.

Total time: 6 minutes.

Log your results online by clicking here.

Video found on K-Star's site CrossFit San Francisco

Fight the 'Fuzz' people. Fight the 'Fuzz'.

Impromtu In House Team Throwdown at DCF this Sunday

Show up before Noon. We'll assign teams the day of so just come on out!

Posted by Jeremy Jones at 7:06 PM | Comments (25)

April 26, 2010

Tuesday - Apr 27, 2010

The power snatch is technically any time you catch the weight overhead with the thighs above parallel.

Skill practice warm up: Inversion under the rings. "Skin the cat" if you are ready.

Workout: "Randy"

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children. First posted 13 February 2008 on CrossFit.com

75 power snatches (Advanced: 75lbs, Intermediate: 53lbs, Novice: 45lbs)

Log your results online by clicking here.

Bodyfat testing is this weekend! Check out the events page for details

Regular laughter has similar hormonal benefits as regular exercise (including appetite control).

Posted by Jeremy Jones at 6:47 PM | Comments (29)

April 25, 2010

Monday - Apr 26, 2010

Ronnie Lo, getting it done.

Workout: Back Squat

5 - 5 - 5 - 5 - 5

Metabolic Conditioning Workout:

As many rounds as possible in 10 minutes of:
100 m Farmer carry - bumper plate 45 lbs(Advanced: 45lbs, Intermediate: 25lbs, Novice: 10lbs)
20 Jumping Chest to bar Pull-ups

Post total rounds.

Log your results online by clicking here.

Mental Game... taken to the next level for better or worse.

(Thanks to Mike E. for the article. Your mind is sound, even if your performances say otherwise. -jj)

Running seminar on Saturday May 15th. There is still space. Reserve your spot now!

Posted by Jeremy Jones at 3:46 PM | Comments (38)

April 24, 2010

Sunday - Apr 25, 2010

Adam making his attempt at the April Challenge of the Month. There is still time to see how your box jump measures up! (And no, you can't use your hands).

Workout:

500m Row

21 - 15 - 9
Clapping push ups
GHD Sit ups

500m Row

Record total time.

Log your results online by clicking here.

Posted by Jeremy Jones at 8:36 PM | Comments (15)

April 23, 2010

Saturday - Apr 24, 2010

What is Tami's secret? A half gallon of milk a day.

Workout: "Half Helen Doubled"

6 rounds for time of:

200 m Run
11 Kettlebell Swings (Advanced: 53lbs, Intermediate: 44lbs, Novice: 35lbs)
6 Pull-ups

Post total time.

Log your results online by clicking here.

Posted by Jeremy Jones at 9:27 PM | Comments (25)

April 22, 2010

Friday - Apr 23, 2010

Some of the finalist photos from the Primal Nutrition Challenge! All photos were taken 6 weeks after the start, no doctoring or 'Photoshopping'. All of the finalists were CrossFitting regularly before starting, and many were already eating fairly "well".

Workout: Split Jerk

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

Make up a 'max effort' lift you have missed.

Metabolic Conditioning Workout:

As many wall balls as possible in 5 minutes.

Advanced: 20lb ball, 10ft target
Intermediate: 14lb ball, 8ft target
Novice: 10lb ball, 10ft target

Log your results online by clicking here.

Article: Another Study proves that higher intake of sugar increases heart disease risk factors.

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

April 21, 2010

Thursday - Apr 22, 2010

Megan (From CrossFit Pleasanton), Laci, and Scott competing at the NorCal Redux (Holly and Sam judging).

Workout:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Deadlifts (Adv: 225, Int: 185, Nov: 95 - or whatever form dictates).
Ring Dips

Record total time.

Log your results online by clicking here.

Video: We have ordered 50 of these for the gym. Forget squatting with weight below parallel - Let's squat a quarter of the way down with less than out body weight!

Affiliate Team Picked!

Representing DCF at the Affiliate Team Competition May 8th and 9th in Irvine will be Carry, Eleni, Yvonne, and Ben, Kaiser (Marc), and JJ!

Competing in the singles we'll have Darren and Shannon!

(scores for the workouts are posted in 'continue reading' below).

Information about the venue can be found here!

Come down and cheer Diablo onto Victory! (post to comments if you are coming and where you are staying, travel plans etc).

1 Carry 939 811 986 708 1000 951 867 1000 900 788 8949
2 Eleni 797 1000 1000 1000 931 900 633 794 767 1000 8822
3 Shannon 671 548 975 796 869 1000 1000 1000 867 957 8682
4 Yvonne 647 988 857 743 891 821 821 836 233 965 7802
5 Laci 1000 235 943 532 537 606 600 619 1000 733 6805

1 Darren Rosten 936 994 967 902 1000 1000 900 900 846 900 9345
2 Ben Wise 658 898 824 916 798 908 897 1000 980 1000 8877
3 Marc Kaiser 557 968 1000 1000 789 855 872 888 920 858 8706
4 Jeremy Jones 745 945 888 892 736 863 718 921 1000 856 8565
5 Craig Howard 1000 780 800 684 555 592 1000 888 940 909 8148
6 Nick Jones 562 777 667 816 621 513 974 875 940 924 7668
7 Sam 437 854 751 993 742 718 590 757 860 959 7660
8 Jamie Lee 662 1000 842 729 655 x 667 921 940 990 7406
9 Mike P 646 887 797 734 x x 795 855 900 954 6568

Posted by Jeremy Jones at 8:45 PM | Comments (21)

April 20, 2010

Wednesday - Apr 21, 2010 "Happy Birthday Yvonne!"

Yvonne doing burpees at the NorCal Redux (Yvonne Loves Burpees - Happy Birthday Yvonne!)

Workout: Back Squats

3 - 3 - 3 - 3 - 3

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

10 Burpees
3 Weighted Pull-ups* (Advanced: 25lbs, Intermediate: 15lbs, Novice: dead hang or band)

Record total rounds.

*Use a dumbbell between the feet.

Log your results online by clicking here.

Schools in Scotland teach kids "Sleep Lessons"(the importance of good sleep habits). Genius!

Post to comments what time you went to bed last night, and how many hours of sleep did you get? What is your average? -jj

Video Slideshow: January in review.

Posted by Jeremy Jones at 8:59 AM | Comments (36)

April 19, 2010

Tuesday - Apr 20, 2010

Double Under Domination. Luis stops to concentrate. Meg tells her rope to be more compliant. Paula gets some air. Marin needs chalk for Double Unders apparently. And Tim (new to DCF, but not new to CF) 'modified' his rope. . .Apparently he didn't know that the green ropes are the shorter ones! (we'll let it slide this time).

Workout:

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.

Video: DCFers working together.

Another great video with DCFer Alan talking about the awesome food at Chevy's. . . Yes he really is that passionate about food. Another interesting note is that DCFer Justin Lomax made the video! Nice work guys!

(Here is a link to a post with a video from last summer with Alan, as well as his "Secret Paleo Menu")

Posted by Jeremy Jones at 3:33 PM | Comments (27)

April 18, 2010

Monday - Apr 20, 2010 "Can you completely change your life in 6 weeks?"

Can you completely change your life in a month and a half? Ask Chris D, the winner of the 6 week Primal Nutrition Challenge on the Men's side. Also congratulations to the two other Men's finalists, Alan S and Eduardo!

Workout: Power Cleans

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout: "NorCal Sectionals WOD A"

In 6 minutes:

800m run
Perform as many overhead squats as possible. (advanced: 115lbs, intermediate: 75lbs, novice: 45lbs)

Log your results online by clicking here.

Sectional Redux Results!

Congratulations to Megan and Paul from CrossFit Pleasanton!

Click 'continue reading' below for complete details.

Sectional Redux Results:

Points are determined as a percentage of the best performance. The best performance = 100.

Congratulations to our winning Overall Woman, Megan Southern and our Overall Man, her husband, Paul Southern. I've learned that they are known as the "Sandbaggers" at CrossFit Pleasanton.

(please ignore the 'Brothers Rosten' in the background).

Detailed Results: Click

WOMEN

Wod A (Affiliate, Reps, Points)
1. Brady, Megan / DCF / 21 / 100.00
2. Jackson, Laci / DCF / 18 / 85.71
3. Southern, Megan / CF Pleasanton / 16 / 76.19
4. Howard, Yvonne / DCF / 7 / 33.33

Wod B (Affiliate, Reps, Points)
1. Howard, Yvonne /DCF / 117 / 100.00
2. Southern, Megan / CF Pleasanton /104 / 88.89
3. Jackson, Laci / DCF / 78 / 66.67
4. Brady, Megan / DCF / DNF (injury)

Wod C1 (Weight / Points)
1. Jackson, Laci / 150 / 100
2. Howard, Yvonne / 120 / 80
3. Southern, Megan / 115 / 76.67

Wod C2 (Time / Points)
1. Howard, Yvonne / 20:08 / 100
2. Southern, Megan / 21:15 / 94.5
3. Jackson, Laci / 26:30 / 69.4

WOMEN OVERALL
1. Southern, Megan, CF Pleasanton 336.25
2. Jackson, Laci, DCF 321.78
3. Howard, Yvonne, DCF 313.33
4. Brady, Megan, DCF 100

MEN

Wod A
1. Southern, Paul, CF Pleasanton / 51 / 100
2. Iban, Anthony, DCF / 22 / 43.14
3. Rivera, Daniel, LamorindaCF / 20 / 39.22
4. Rosten, Jared, DCF / 17 / 33.33
5. Hill, Tim, CF San Ramon / 16 / 31.37
6. Swaaley, Scott, DCF / 5 / 9.80

Wod B (Reps, Points)
1. Southern, Paul 147 / 100.00
2. Iban, Anthony 125 / 85.03
3. Rosten, Jared 109 / 73.15
4. Hill, Tim 109 / 74.15
5. Swaaley, Scott 98 / 66.67
6. Rivera, Daniel 82 / 55.78

Wod C1 (Weight / Points)
1. Southern, Paul 265 / 100
2. Swaaley, Scott 195 / 75.58
3 Hill, Tim 175 / 66.04
4. Rivera, Daniel 155 / 58.49

Wod C2 (Time / Points)
1. Hill, Tim 17::04 / 100
2. Southern, Paul 20:26 / 84.5
3. Swaaley, Scott 21:44 / 71.1
4. Rivera, Daniel 32:17 / 17.5

OVERALL MEN
1. Southern, Paul, CF Pleasanton 384.50
2. Hill, Tim, CF San Ramon 271.56
3. Swaaley, Scott, DCF 221.16
4. Rivera, Daniel, Lamorinda CF 170.99
5. Iban, Anthony, DCF 128.17
6. Rosten, Jared, DCF 106.49

Posted by Jeremy Jones at 3:19 PM | Comments (15)

April 17, 2010

Sunday - Apr 18, 2010 "Cindy"

Workout: "Cindy"

As many rounds as possible in 20 minutes.
5 pull ups
10 push ups
15 squats

Record number of rounds completed.

Log your results online by clicking here.

NorCal Sectionals Redux is a blast!

Lots of visitors, tons of cheering and fun. Come by today if you have time.

The workouts continue today at 12pm.

Primal Nutrition Winners

We ended up with 6 women finalists (1 extra because of a tie), and 3 men. Tanya A. was the winner for the ladies and Chris D was the winner for the gentleman. Congratulations! Photos will soon follow.

Posted by Jeremy Jones at 8:38 PM | Comments (10)

April 16, 2010

Saturday - Apr 17, 2010

Today is the Day! NorCal Sectionals Redeux starts at 8am.

Workout:

3 rounds for time.

Row 500m
60' handstand walk or 1 min handstand hold against the wall (cumulative)

Log your results online by clicking here.

Primal Nutrition Challenge Voting today at 11am

Classes as usual this weekend!

Posted by Jeremy Jones at 4:57 PM | Comments (10)

April 15, 2010

Friday - Apr 16, 2010

+++ Classes as Usual This Weekend! +++

"Puking, its not just for models anymore" (Kathy sporting one of CrossFit Solano's Shirts)

Workout: "Disagreement Gone Bad"

The 'kinder, gentler' version of FGB for people new to CrossFit. 1 minute at each station, count reps. 3 rounds total.

Row (count calories)
Box Jump (20", Novice: 12")
Medicine Ball Squat Clean (Advanced: 20lb, Intermediate: 14lb, Novice: 10lb)
Push Press (Advanced: 45lbs, Intermediate: 33lbs, Novice: 20lbs)
Record total reps (cal for row) and add them all up for a grand total score.

Log your results online by clicking here.

"Challenge of the Month" is still underway!

We've had more than a few men clear 50" and couple ladies clear 40", but remember it is a formula using height and weight in addition to the box height. The winner will not only get a prize, they will also get to control the music whenever they are working out! (Thanks to Chris Wa for that idea, his tunes are always jive. -jj)

Now here is a video Big Dave found to help get you inspired for maximum 'hops'

Posted by Jeremy Jones at 6:53 PM | Comments (11)

April 14, 2010

Thursday - Apr 15, 2010

Jared Rosten will be competing this weekend at DCF. Learn about it.

Workout: Deadlift aka the "Healthlift"

5 - 5 - 5 - 3 - 3 - 3

Metabolic Conditioning Workout:

5 rounds for time of:
1 Rope Climb (Novice: sub rope lay downs)
10 GHD Sit-ups (Novice: Do 15 abmat sit ups)
15 Wall Balls (Advanced: 20lb/10ft, Intermediate: 14lb/10ft, Novice: 10lb/10ft)

Post total time.

Log your results online by clicking here.

Article: Eating the wrong kind of carbohydrates increases heart attack risk.

When I saw this headline, I thought "Wow, it is great to see this stuff making it through the media today!". . . Then I read the article. What a crock of shiitake. Eat 'darker' breads, pasta vs rice, half a snickers bar vs graham crackers! Apparently the only "vegetable" you have to watch out for is a potato, and peanuts and corn is okay. Watch out for certain fruits though! Geez. We as a society have a long way to go. -jj

Click here for complete article.

Posted by Jeremy Jones at 9:04 PM | Comments (11)

April 13, 2010

Wednesday - Apr 14, 2010

That isn't a grimace on Michelle's face, it is a smile of accomplishment in the making.

Skill Focus Warm Up: Handstands. Start with your knees on a box and your hands on the floor if needed, but get a few minutes of accumulated handstand practice. Kick up to a wall if possible. If you can hold yourself up for 30 seconds or so with the wall, use a partner to help you balance without a wall.

Workout: "400m Repeats"

4 rounds for time.

Run 400m
Rest 2 minutes.

Record times for each 400m.

Log your results online by clicking here.

Website: Know Your Farmer, Know Your Food.

Primal Nutrition Challenge Finalists and Final Vote On Saturday!

If you participated in the Primal Nutrition Challenge in the very beginning (even if you didn't make it to the end), come in at 11am to see who the final 5 women and final 3 men are and to vote on who the overall winners will be!

All of the finalists will win a $40 gift certificate for Ian Flemming's Steakhouse. The Top Woman will win $400 and the Top Man will win $300!

(sorry guys, there just wasn't as large of a playing field)

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

April 12, 2010

Tuesday - Apr 13, 2010

I know we are all sad that "Mustache March" has ended. But I am sure that Ben, Nick and Darren are the most disappointed of all.

Workout: Front 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.

Video: Seal Fit Man Maker demonstration video:

Article: Exercise helps teens overcome "obesity" gene.

Affiliate Team tryout workouts must be completed by the end of the week!

(the competition is less than a month away and we have to submit our roster!). Make sure all performances are submitted to us by Sunday evening.

Posted by Jeremy Jones at 6:58 PM | Comments (16)

April 11, 2010

Monday - Apr 12, 2010

Matt F demonstrates what burpees 'feel' like after the first few dozen.

Skill Focus Warm up: Hang squat clean. Focus on fully opening the hip before getting under it. Use light weight. Complete at least 30 reps broken up into as many sets as you like.

Workout:

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 (which means you can drop off the bar as much as you'd like).

Log your results online by clicking here.

Big event this weekend at DCF: NorCal Sectionals Part Deux!

We are hosing a "Re-Do" at the gym this weekend for local CrossFitters looking to do the workouts that were featured at the Northern California Sectionals a few weeks ago!

Space is limited, and you have to reserve your spot early. We are also looking for judges. Please email us if you are interested in competing and helping out.

Click on the Events Page for more details.

Posted by Jeremy Jones at 8:29 PM | Comments (17)

April 10, 2010

Sunday - Apr 11, 2010

Jamie Lee really enjoying the rowing portion of the NorCal Sectionals.

Workout:

20 Box Jump (Advanced: 24in, Intermediate: 20in, Novice: 12in)
15 Ring Dips
5 Single Arm Dumbbell Power Snatch, left (Advanced: 45lb, Intermediate: 25lb, Novice: 15lb)
5 Single Arm Dumbbell Power Snatch, right
20 Box Jump
15 Ring Dips
5 Single Arm Dumbbell Power Snatch, left
5 Single Arm Dumbbell Power Snatch, right

1 minute rest, then repeat.

Record total time.

Log your results online by clicking here.

Posted by Jeremy Jones at 8:42 PM | Comments (2)

April 9, 2010

Saturday - Apr 10, 2010 - "Grace"

Kaiser doing burpees, or being dropped from a UFO. You decide.

Workout: "Grace"

30 clean and jerks for time.

(Advanced: 135lbs , Intermediate: 95lbs, Novice: 65lbs)

Log your results online by clicking here.

Forward Motion Party starts at 11am! See you there.

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

April 8, 2010

Friday - Apr 9, 2010

Mike P. Shredded hands are acceptable if they happen while you are kicking arse in competition.

Workout: Push Jerk

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

Metabolic Conditioning Workout:

Row 2000m for time (but no longer than 8 minutes).

Row as far as possible in 8 minutes.

Log your results online by clicking here.

Article: "The Great Grocery Smackdown."

A blind taste test shows that Wal Mart food is better than Whole Foods. . .

Click here for complete article.

Make sure to come to the Party this Saturday at Forward Motion in Danville!

Come to 432 Hartz Ave., Danville for a 15% discount, a workout, free food, the Danville Farmer's market. . . and so much more! Go to the Events Page for details.

Posted by Jeremy Jones at 6:26 PM | Comments (13)

April 7, 2010

Thursday - Apr 8, 2010

Shannon dishing out "chest" to bar pull ups (more like belly to bar!) at the Sectionals.

Workout:

For Time:
800m Run
100 Push-ups (Novice: 50 reps)
400m Run
100 Sit-up (Novice: 50 reps)
200m Run
50 Push-ups (Novice: 25 reps)
100m Run
50 Sit-up (Novice: 25 reps)

Post total time.

Log your results online by clicking here.

Article: Dr. Travis Conley (the guy who taught me about tight psoas causing low back pain a few years ago at the CF Running and Endurance Cert. -jj) explains the soft tissue and muscular damage cycle that causes most of our aches and pains.

". . .Each of these factors can cause your body to produce tough, dense scar tissue in the affected areas. This scar tissue binds up and ties down tissues that need to move freely. As scar tissue accumulates, muscles become shorter and weaker, while the tension on tendons can cause tendonitis and nerves can become entrapped. This can cause reduced range of motion, loss of strength and eventually pain. If a nerve is entrapped you may also feel tingling, numbness and weakness. . . "

Click here for complete article.

Posted by Jeremy Jones at 6:39 PM | Comments (23)

April 6, 2010

Wednesday - Apr 7, 2010

Scott loves this stuff. . . so much he is smiling while competing at the sectionals!

Workout: Power Clean

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout:

As many double unders as possible in 5 minutes. Only complete double unders count.

(novices can count attempts).

Log your results online by clicking here.

Article: Paleo in Moderation (From "Paleo Chix")

"I eat Paleo to live better, I don’t live to eat Paleo better. . ."

Click here for complete article.

(Thanks to Scott for finding the article. Some day your quads will be as large as Herm's. -jj).

Posted by Jeremy Jones at 7:20 PM | Comments (22)

April 5, 2010

Tuesday - Apr 6, 2010

Ryan didn't do any special training for the NorCal Sectionals outside of CrossFit a few times a week and was still able to put up a good showing. Look out for this guy next year!

Workout:

3 rounds for time of:

7 Muscle-ups*
50 wall balls (advanced: 20lb/10ft, intermediate: 14lb/10ft, novice: 10lb/8ft)

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

Log your results online by clicking here.

Forward Motion store party this Saturday!

Free food, 15% discount, a workout, the Danville Farmer's market a block away. . . Who wouldn't want to come down to Forward Motion in Danville this Saturday for the party!?

Check the Events Page for Details.

Posted by Jeremy Jones at 7:26 PM | Comments (15)

April 4, 2010

Monday - Apr 5, 2010

Eleni gets some serious air on her burpees during the CF sectionals. (Eleni suffered an injury about 7 weeks before the competition. She had to take an extended rest, and even after returning, she had to do modified workouts. After all of that, she was still able to get 11th place on the final workout - tying Candice Hamilton!).

Workout: Back Squat

5 - 5 - 5 - 5 - 5

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

15 Knees-to-elbows
40 ft Weighted Walking Lunge 25 lbs

Post total rounds.

Log your results online by clicking here.

Challenge of the Month April: "What is your B.M.I. ('Box jump', Mass Index)?"

This month's challenge is a box jump for height. You must start on the floor, and jump onto the highest box possible (or box with plates stacked on it), land with both feet, and be able to stand up balanced and in control. No running or stepping before the jump attempt.

The actual measure is not just box height. Instead we will use a formula that takes the box height in relation to your own height in relation to your weight (everything is in inches and pounds).

(Box height / Your height) cubed * (box height + body weight)

For example, a man that is 5' 4" and weighs 140, jumps on a box that is 40 inches tall. His score is 46.4. A man that is 6' 0" and weighs 190 jumps on a box that is 42 inches tall. His score is 46.1.

Men and women will be awarded separately.

Posted by Jeremy Jones at 6:26 PM | Comments (14)

April 3, 2010

Sunday - Apr 4, 2010 "Happy Easter!"

+++Gym open as usual today!+++

Sam push pressing at the NorCal Sectionals (in his 'Easter' colors).

Workout:

4 rounds for time of:

15 Hang Power Snatches (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
30 Double Unders

Record total time.

Log your results online by clicking here.

Gym Open as Usual Today!

Posted by Jeremy Jones at 5:49 PM | Comments (7)

April 1, 2010

Friday - Apr 2, 2010 "Fran"

Congratulations Stair Climbers! We raised nearly $6,000 for Lung Cancer research!

Olympic Weightlifting Warm Up: Hang snatch high pulls, 3 sets of 8. Light to medium weight. Work on keeping the bar close to the body and getting it as high as possible without it turning into a muscle snatch.

Workout: "Fran"

21 - 15 - 9

Thrusters (Advanced: 95, Intermediate: 65, Novice: 45)
Pull ups

Log your results online by clicking here.

Article from the Wall Street Journal: Spinning blood - the future for sports injury treatment?

We will be open for Easter Sunday as Usual!

Posted by Jeremy Jones at 7:28 PM | Comments (17)

March 31, 2010

Thursday - Apr 1, 2010

Stavros at sunrise before the Oceanside 70.3 Half Ironman.

Click 'Continue Reading' at the bottom of the post to see Stavros' Race report.

Workout: Overhead Squat

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

Metabolic Conditioning Workout: "Death by 10 meters Going Prone"

Start by laying chest down on the ground. The first minute stand up and sprint 10 meters. The second minute stand up and run 10m, lay down, then stand up and run 10m. The third minute stand up and run 10m and lay down three times total. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.

Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.

Log your results online by clicking here.

Article from Slate.com: The War on Fat is Making Us Sicker.

". . .The link between carbohydrates and heart disease is also supported by LDL particle data. In a 2008 study published in Nutrition Research, researchers reported that subjects who followed high-fat, low-carb diets for eight weeks experienced a 46 percent drop in blood concentrations of small LDL particles, while those who followed a high-carb, low-fat diet experienced a 36 percent spike in them. What's more, processed carbohydrates lower "good" HDL cholesterol, whereas saturated fat increases it. . ."

Click here for complete article.

(Thanks to Rodil for finding that one. His good cholesterol could beat is 'very' bad VLDL cholesterol in a softball match even if 3/4 of them didn't even show up. -jj)

Race Report From Stavros:

"On Saturday, March 27th, I competed in the Oceanside 70.3 which was my first Half-Ironman triathlon. I signed up for this race in October, and have been training with it in mind ever since. Unfortunately, I ended the 2009 race season on a sour note. A poor race at the Tri-For-Real in September left me wondering if this was the right sport for me. I quickly put that by the wayside and began focusing on Oceanside. I knew I had to work to do on the bike, and so my “off-season” was spent on the bike trainer, and junction rides on Mt. Diablo, needless to say there wasn't much of a break in training.

Race day came quickly, as they always do, but especially this one. I was lucky enough to sneak in a race a few weeks earlier at the Stanford Triathlon. This helped in a few ways, I was exposed to cold saltwater, wore a full wetsuit (versus a “farmers” suit that I normally wear), and I was able to have some success and build confidence coming into Oceanside. I travelled down to the race on Thursday with a couple good friends who were racing also. We settled in to the hotel, then a short run to the expo to register and pick up our packets. First thing I noticed was what a big operation this race was. Two huge areas devoted entirely to sponsors and gear. Not to mention the full-fledged bike shop in case you needed some repairs. We scanned through the booths, picked up a few last minute things, then headed back. Shortly after that was dinner, then bedtime. Friday seemed to move quite a bit faster than the day before. I barely remember what we did, besides about an hour ride, then an ocean swim later to get acclimated. I'm glad I went in the water, it wasn't near as cold as I thought. I'd be fine in my wetsuit and double-swim cap. Friday night dinner was AWESOME! We found a place called “Capozzoli's” in Oceanside. It was an excellent Italian restaurant. I had meatballs over broccoli, spinach, and mushrooms...yum! Now the battle begun, trying to get to sleep at a reasonable hour. We got back to the hotel by 6:30 or so, and I had to dial in my bike. I filled water bottles, laid out GU's, taped on an extra tire, CO2's, quick fill, etc, also got bib numbers applied, clothing ready and a final check on the bike. Quick side note, I planned on riding a Zipp 404 wheel in the rear, but found out via the Zipp rep at the expo that the wheel was not safe to ride. Luckily we had brought a disc wheel, so I had that on my bike for the race, there would be a lot of firsts on race day! Now it was time to attempt to sleep. Let's just say it didn't happen quickly, or easily. I'm guessing I slept from 11:30 until 3:30, at best. Besides that, I was in and out of sleep. Oh well, who the heck can sleep the night before a race!?

Race day morning went pretty well, we got to the racks at about 6:20, which was just about as late as we could have. Luckily we did some asking around the day before and found out the racks were all marked, so we had a spot whenever we showed up. Some of the other athletes weren't too happy I wedged my bike in there after theirs, but we worked it out. Set up transition area, trying to keep it simple. Shoes, glasses, helmet, hat, minimal clutter. I put some extra GU's out in case I needed to grab them for the run. The first heat went off at around 6:40, which still left over an hour for mine to leave (7:48). My age-group, 30-34M, was the LAST to go in this race, and my heat was the last of the race. For me, this was a good thing. I'd be passing a lot of people during the race, versus getting passed all the time. I knew this would help with the mental aspect during the race. My goals were simple for this race; 1st goal- FINISH, 2nd goal- stay within my limits on the swim and bike, go for it on the run, 3rd goal- sub 6 hours. Being my first Half-IM, I tried not to have too many expectations, and to be honest...I had NO idea what to expect! They called for my heat to line up, and this was it, race time.

The 1.2 mile swim started about 100m into the middle of the marina. I lined up with about 100 of my closest friends, and waited for the gun to go off. It was surreal at that point, so much going on, music, cheering, swimmers finishing and exiting next to us before we even start. I had looked at the swim course the day before, and that helped on visualizing what was ahead, but nothing is the same as the actual race. The gun went off, and I slowly proceeded. They stated the water temp was 59F, but it felt great to me. The buoys were about 100m apart, and I just concentrated on loosening up for the first few, then getting into a rhythm out to the turn around. The biggest problem I encountered was running into people and spotting the route back in. The sun was glaring and made it hard to see where to go. I ended up following the rocks and that helped. Ended up following some feet for the last 200m or so to the swim exit. So many volunteers helping us out of the water, it was amazing. Made my way up the dock, crossed the timing mat and looked at my watch, 36:54 total time for the 1.2 mile swim, avg 1:54/100m. Not blazing speed, but middle of the pack and best of all, I felt great.

T1 was very long, we had at least a 200m run from the swim exit to the transition area. The carpet path was crowded with people, so I ran on the left and passed quite a few. I think my bare feet paid the price though. Got to my bike with the top off my suit off, peeled off the rest pretty quickly. Threw on my bib number, sunglasses and helmet. I opted for socks, given the length and weather, then put on bike shoes. Now it was off to the LONG run to the bike start. My rack was literally the furthest from the start, this made for another long run, total time, 3:52.

The 56 mile bike was the most intimidating aspect going into this race. I've had, to put it lightly, numerous bike issues in the past few months as I've tried to nail down a TT bike, and get it fitted/working properly. The good news is it all came together within the past couple weeks. I hopped on my Kuota Kalibur and got moving. I quickly slowed things down and got my bearings. I was amped from the swim and transition still, and needed to remember, I'd be on this thing for nearly 3 hours. I found a gear I liked, then shifted one gear up, to speed up my cadence and continue to loosen up. I quickly started passing people, with felt great. I also was going back and forth with some fellow age-groupers, which meant I was right about where I should be. Mile 10 came quickly, I was feeling good. I had set my timer to go every 20 minutes to remind me to eat and hydrate. I also had some salt tabs to go along with the other stuff. Mile 20 and 25 felt good, bike was cruising along, I was staying in the TT position except to eat/hydrate. This was already a HUGE success for me, normally I'm fidgety and uncomfortable, not today though. Around this time, I was feeling on the end of my left aero bar, and noticed bare wire. I thought to myself , “not normal”. I did a bit more feeling around and figured out that my front derailleur cable had shredded up, and was inoperable. Two things passed through my mind, first, at least I'm stuck in big chain ring! Secondly, I'm grateful for this Mt. Diablo big-chainring sessions (thanks Jan!), I would only let this be a minor hiccup, and couldn't spend much time thinking about it. There was no way to solve it on the race course, so time to let it go. Quickly after that, we hit the first hill. It was STEEP! I got out of the saddle for a bit, but then decided too much energy would be wasted grinding this out in a 53t chain ring. Time to get off the bike and run up the hill. So, I did that, and got some strange looks. Got to the top of the hill, not to tired, hopped on, and headed down. Lots of rollers, some good TT position and speed. Two more good size hills, not as steep though, so I stayed on the bike but was grinding out of the saddle, no other option. At one point the wind kicked up fiercely, and I just laughed about being on a disc for the first time. Luckily I have 185lbs to keep me grounded on the bike, otherwise I might have floated away (seriously, the wind was bad). The final 10-15 miles went well, a nice downhill that had the disc sounding like a locomotive. We came back into Oceanside harbor, down the short steep hill into the bike end, and into the transition area. Another long line of people entering, but my rack was near the back, which was a good thing for this portion. I was feeling great at this point, a bit tired, no major cramping, and ready to keep going. Total time for the bike, 2:50, which put me just about 20 mph/avg for the ride. I was very happy with that time.

T2 went incredibly smooth, bike shoes off, running shoes on, helmet/glasses off, hat on, and I was out of there! No need for food, I had 2 stuffed in my Tri jersey. Total time, 1:35.

The 13.1 mile run was two loops near the beach in Oceanside. The course was actually fairly hilly, and all on concrete, which my feet weren't to happy about. I went out nice and easy at a 7:45 pace on the first mile. Right about 1.5 miles, everything changed, my whole body tightened up and both calfs and quads started cramping. Uh-oh, I had to stop right away. I started to panic a bit, but quickly just stretched out and got back running. I knew I'd loosen up if I kept going, and I did at about mile 3. I started feeling much better and looted every aid station I could find! Water, gatorade, a banana, an orange slices, and especially those sponges, everything they had helped. I got to the first turn around and legs felt okay, not great, but I was still on a decent pace. My goal for the run portion was to be within 10 minutes of my half-marathon time of 1:37, I knew it would be a challenge to do that today, but I was going to give it my all. I reached the halfway mark and was starting to feel very fatigued. Luckily at that point I started running with another guy in my AG who was at a similar pace. We chatted small talk while we could to distract each other from the pain. We had 10k left, and were going to run it together. He was a great guy from Calgary, Canada. I may have talked him into joining FoMo! Anyways, at the last turn around, we had roughly a 5k left, and we were both gassed but kept pushing each other forward. It felt great to cross the bridge near the finish, and head down the straight away. We literally crossed the line at the same time, it was a cool moment for sure! I Total time for the run was 1:47, which was a 8:10/mile pace.

Total time for the race, 5:19. This put me in the top 1/3 in my AG, and top 1/4 overall. I was blown away when I crossed the finish line. I had doubts that I would be able to finish the race, much less meet my goals. It was incredibly encouraging as always to see all the Forward Motion racers out there sporting their colors and flying through the course! A huge thank you to the FoMo race club and my gym, Diablo Crossfit, for the unparalleled training environment. I'm resting up, soaking it all in, and excited for whats next! I would highly recommend Oceanside 70.3 for your first IM experience, it was amazing start to finish! The drive home was long, but a double-double and a shake from In-N-Out made it go by much quicker!"

Posted by Jeremy Jones at 7:41 PM | Comments (12)

March 30, 2010

Wednesday - Mar 31, 2010

Sarah leaving no questions about "Full Extension" on her kettlebell swings at the NorCal Sectionals. (I also like to think of this one as "You want to see FULL EXTENSION!?" -jj)

Workout: "Annie with a stroll"

For time:
50 Double Unders *
50 ABMAT Sit-ups
100m Waiter's Walk (Advanced: 53lb kb, Intermediate: 35lb, Novice: 26lb), switch arms often.
40 Double Unders
40 ABMAT Sit-ups
100m Waiter's Walk
30 Double Unders
30 ABMAT Sit-ups
100m Waiter's Walk
20 Double Unders
20 ABMAT Sit-ups
100m Waiter's Walk
10 Double Unders
10 ABMAT Sit-ups
100m Waiter's Walk

*If you are still working on getting a single double under consistently, sub 1/2 the number of attempts.

Log your results online by clicking here.

Article from ESPN: The Caveman Diet - Gaining Followers

Challenge of the Month (ChOM: "Gumby") Ends today!

Make sure you get your flexibility tested one more time before the month is over! We'll be announcing the next ChOM the first week in April.

Posted by Jeremy Jones at 6:43 PM | Comments (24)

March 29, 2010

Tuesday - March 30, 2010 "The Chief"

Carry clean and jerking 135 pounds at the Sectionals (that weight tied her for 7th place on this event).

Workout: "The Chief"

Max rounds in 3 minutes of:

Power Cleans, 3 reps (Advanced: 135lbs, Intermediate: 95lbs, Novice: 53lbs)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Start over on power cleans each cycle.

Post rounds completed for each of the 5 cycles.

Log your results online by clicking here.

Article from the NYT: A good excuse to stay home from the gym. . . ? (The economy makes personal training at home more affordable).

Click here for complete article.

The Primal Nutrition Challenge is over

Make sure your food logs get turned in, and that you take an "after" picture. Remember that even if you didn't keep your food log, you can take an after picture for your own use (we'll destroy any copies on our hard drives after you get them).

Forward Motion Store Event this Month!

Saturday the 10th we will be having a party at Forward Motion in Danville. Check out the Events page for more details.

Posted by Jeremy Jones at 6:50 PM | Comments (21)

March 28, 2010

Monday - Mar 29, 2010

Shannon and Ben, 'Forging Elite Resting' (Shannon placed first of Diablo CrossFit Women and Ben placed first out of DCF Men. . .)

Ben placed 26th overall and could possibly qualify if some of the men in the top 20 already 'qualified' by going to the games last year!

Shannon placed 24th overall and could possibly qualify if some of the women in the top 20 already 'qualified' by going to the games last year!

Standings can be found by clicking here.

Workout: Strict Press

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

Metabolic Conditioning Workout:

3 rounds for time.

400m run
12 'weighted' pull ups (Advanced: 20lbs, Intermediate: Dead Hang, Novice: Use a smaller band)

Log your results online by clicking here.

Article from the NYT: 'Baby fat' may not be so cute after all.

As far as we can tell, Diablo CrossFit had more total athletes overall compete in the CrossFit Norcal Sectionals (18 total entered) than any other affiliate. Possibly in the world. After picking the top 200 men and the top 100 women, we still had more people make it through to the second day than most gyms had compete at all! (3 women and 8 men).

Click "continue reading" below for each DCF'ers standings.

# Competitor Place (Total) Run - Overhead Squat Thruster - KB Swing - Pull-Up Max Floor to Overhead Chipper

254 Murphy, Shannon 24 (301.18) 63.83 (30) 79.75 (126) 72.22 (130) 85.39 (20:18)

202 Warner, Carry 40 (280.34) 55.32 (26) 79.75 (126) 75 (135) 70.27 (24:40)

235 Frediani, Eleni 53 (256.80) 40.43 (19) 63.29 (100) 63.89 (115) 89.19 (19:26)

220 Dillingham, Sarah 73 (93.31) 31.91 (15) 61.39 (97)

221 Jackson, Laci 79 (87.66) 38.30 (18) 49.37 (78)

488 Wise, Ben 27 (291.38) 49.30 (35) 85.88 (152) 75.38 (245) 80.83 (18:10)

428 Howard, Craig 46 (276.99) 54.93 (39) 76.27 (135) 72.31 (235) 73.48 (19:59)

416 Jones, Nicholas 49 (275.63) 53.52 (38) 75.14 (133) 72.31 (235) 74.66 (19:40)

534 Lee, Jamie 63 (268.04) 36.62 (26) 79.10 (140) 72.31 (235) 80.02 (18:21)

402 Jones, Jeremy 68 (264.66) 39.44 (28) 79.10 (140) 76.92 (250) 69.21 (21:13)

462 Kaiser, Marc 71 (264.24) 47.89 (34) 76.27 (135) 70.77 (230) 69.32 (21:11)

435 Penland, Micheal 72 (263.48) 43.66 (31) 73.45 (130) 69.23 (225) 77.15 (19:02)

522 Mendes, Samuel 110 (241.00) 32.39 (23) 64.97 (115) 66.15 (215) 77.48 (18:57)

590 Swaaley, Scott 238 (62.41) 7.04 (5) 55.37 (98)

575 Martens, Ryan 242 (59.86) 11.27 (8) 48.59 (86)

Posted by Jeremy Jones at 3:43 PM | Comments (19)

March 27, 2010

Sunday - Mar 28, 2010 GYM CLOSED Today

Stephanie pulls out ahead of Rachel and Tom during overhead walking lunges (Tom's face says it all. . .Rachel's face makes it look like she's having fun!).

Workout:

Run a 5k (3.1 miles) for time (use Gmaps Pedometer below to map out your course).

Run as far as possible in 'about' 20 minutes. Record total meters traveled using Gmaps Pedometer linked below.

(I say 'about', so that you don't have to end up back where you started in exactly 20 min).

Click here for the Gmaps Pedometer. It works best if you use the 'satellite' view on the map, then turn it to "manually (straight lines)".

Log your results online by clicking here.

Gym Closed Today

Classes will resume as normal Monday.

Posted by Jeremy Jones at 7:22 PM | Comments (10)

March 26, 2010

Saturday, Mar 27, 2010 - GYM CLOSED today

Shannon + Muscle Ups = Badass.

Workout: (do this one at home)

100 burpees for time.

(Scale down to 50 or max reps in 15 minutes if needed).

Log your results online by clicking here.

Gym Closed Saturday and Sunday

Posted by Jeremy Jones at 5:26 PM | Comments (4)

March 25, 2010

Friday - Mar 26, 2010

+++ Gym Closed this Saturday and Sunday! (classes today as usual)+++

It's a Boy!!! Kai Jase Rosten. 7lbs 5oz. Congratulations Meg and D-Roe!

Workout: Deadlift

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout: "DCF Newbie"

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

For time.

'Advanced' option: DCF Newbie 'Double Down'

Run 800m
20 pull-ups
40 push-ups
60 sit ups
80 squats

Log your results online by clicking here.

Good Luck to the 44 athletes competing this weekend!

DCF has 4 people going down south for the California Oceanside Half Ironman (1.2mile swim, 56mi ride, 13.1mi run) If you are going to be down there, be sure to root for Dean (bib number 2429), Stav (bib no. 2784), Jan (bib no. 2652), Chris C. (bib no. 2778)!

We have 22 people running the stairs on Saturday in San Francisco. They raised $5,700 for Lung cancer research through the "Fight for Air" Climb!

We also have 18 people competing at the CrossFit Sectionals!

The address is: 5000 Mitty Avenue San Jose, CA 95129

Map/Directions from the gym are below.

View Larger Map
Parking is VERY limited! (please carpool if possible).

Posted by Jeremy Jones at 6:24 PM | Comments (18)

March 24, 2010

Thursday - Mar 24, 2010

+++ Gym Closed this Weekend! +++

Juanell gaining confidence and starting to go heavy (She was also one of the 'doubters' when she started the Primal Nutrition Challenge, after the first week she felt so much better, she said she'll never go back to eating any other way!)

Workout: "Filthy 60"

60 seconds at each station. Rest 60 seconds between each movement.

Box jumps 24 (inch box),
Jumping pull-ups,
Kettlebell swings (1 pood),
Walking Lunge count steps,
Knees to elbows,
Push press (45 pounds),
Back extensions,
Wall ball shots (20 pound ball),
Burpees,
Double unders.

If there is not enough equipment for each person, perform the movements in any order, the only exception is that the burpees and double unders must be last.

Count repetitions for each exercise, note it during the rest period, then add it all up for a grand total.

Log your results online by clicking here.

Primal Nutrition Challenge coming to a close this weekend!

We'll be taking pictures this coming Monday - Wednesday for those who have been keeping up their food logs. Some people have requested that even though they haven't been keeping up their food log, they'd like to get their "after" photos taken. That is not a problem! Even though you aren't eligible to win the prize, you'll still get to see the progress you have made over the last 6 weeks.

Mark's Daily Apple brings us The Definitive Guide to Sleep.

Posted by Jeremy Jones at 9:25 PM | Comments (11)

March 23, 2010

Wednesday - Mar 24, 2010

+++ Gym Closed this Weekend +++

Alden has seen the light.

Workout: Front Squats

5 - 5 - 5 - 5 - 5

Metabolic Conditioning Workout:

3 rounds for time of:

200 m Run
Rest 1 min
200 m Row
Rest 1 min

Record total time (not including final minute of rest).

Log your results online by clicking here.

More Details On Sectionals This Weekend!

(click Continue Reading Below).

From the Games Website:

"With the NorCal Sectionals right around the corner, let's cover all the things you need to know about getting to the competition. This post does not cover movement standards or the Sunday workout(s). Those things will be detailed in a future post.

Also, if you haven't yet checked to see when you're competing, please consult the heat schedule (posted below. -jj)

Saturday - March 27, 2010
6:30am: Volunteer Check-In
7:00am - 8:30am: Competitor Check-In
7:30am: Mandatory Meeting for Judges
8:30am: Mandatory Meeting for Competitors (Workout Briefing)
9:00am - 5:45pm: Saturday Competition

Competition Site Logistics

The NorCal Sectionals are taking place on a high school campus in San Jose, CA. With that in mind, there is a small parking lot (capacity of approximately 75 cars), in which people will be allowed to park on a first-come, first-served basis. After the lot is full, parking will be street-side, with most parking taking place along Lawrence Expressway and surrounding streets. We highly recommend carpooling.

There will be no vendors on site, so be sure to bring plenty of food and water to keep yourself nourished in between workouts (or in between watching workouts). There are also several restaurants in the surrounding area.

In addition, if you're competing in the Sectionals, please be sure to bring any workout supplies and accessories you might need (tape, chalk, lifting shoes, etc.). We'll have a medical staff on-site, but they're there for medical emergencies, not to provide athletic supplies.

There will also be a small area of the parking lot set aside for tents, coolers, etc., doled out on a first-come, first-served basis.

And lastly, as part of our agreement with the high school, there can be no alcohol on the premises.

Sunday Heats

We have not published a Sunday schedule because we won't know how many competitors are moving through to Sunday until the end of competition Saturday. It's important to note that we're not setting a hard cap on the number of competitors that move through to the Sunday competition (e.g., top 40, top 100, etc.). If you compete in Saturday's competition, do the workouts as prescribed, and place high enough to have a mathematical chance of finishing in the top 20 after Sunday's competition, you'll move on to Sunday.

Competitors who do not finish high enough to have a chance to finish in the top 20, as well as those who need to scale, will not move on to Sunday.

Spectators

We'll be offering a two-for-one discount for spectators; purchase on $50 spectator ticket and you'll get a friend in for free. You can purchase tickets at the gate the day of the competition (cash only, please bring exact change). If you've already purchased a spectator ticket online, simply bring a printed confirmation of your purchase when checking in (the confirmation email will be fine), and you will get to bring in another person free of charge. Make sure you buddy up with someone to take advantage of this pricing.

If you're just watching one day of competition, the price is $15 (single admission, single day).

Spectators can check in at any time during the day, but the earlier you get there, the better.

NOTES:

OH squats will be performed off of the track, on horse stall mats.

Thrusters and KB swings will be done on grass, directly beside the pull-up area.

Standards for the Workouts A/B will be released in our next post, well before the weekend (there are other sectional workouts going on this weekend, so I can't commit to an exact day or time when the post will be published, since many from other sections are most likely in the queue as well).

The spectator discount is for spectator tickets, but does not apply for the free guest that athletes get to bring.

There are no spots for RVs in the parking lot. You'll have to try your luck with street-side parking.

For Workout A, bars will be set up in an organized fashion, but the faster runners will get first dibs. This will be explained in detail during the workout brief Saturday morning.

Diablo CrossFit Competitor Heat Times

9am

Wise Ben 09:00:00 AM 01:00:00 PM

9:20am

Swaaley Scott 09:20:00 AM 01:20:00 PM

9:40am

Casaus Holly 01:40:00 PM 09:40:00 AM

10am

Dillingham Sarah 02:00:00 PM 10:00:00 AM

Penland Micheal 10:00:00 AM 02:00:00 PM

10:20am

Howard Yvonne 02:20:00 PM 10:20:00 AM

Frediani Eleni 02:20:00 PM 10:20:00 AM

10:40am

Jackson 02:40:00 PM 10:40:00 AM

Mendes Samuel 10:40:00 AM 02:40:00 PM

Martens Ryan 10:40:00 AM 02:40:00 PM

11am

MURPHY SHANNON 03:00:00 PM 11:00:00 AM

Lee Jamie 11:00:00 AM 03:00:00 PM

11:20am

Kaiser Marc 11:20:00 AM 03:20:00 PM

Jones Nicholas 11:20:00 AM 03:20:00 PM

Jones Jeremy 11:20:00 AM 03:20:00 PM

11:40am

Warner Carry 03:40:00 PM 11:40:00 AM

Howard Craig 11:40:00 AM 03:40:00 PM

Posted by Jeremy Jones at 3:25 PM | Comments (17)

March 22, 2010

Tuesday - March 23, 2010

+++ Gym Closed this Weekend! +++

Hurry up Edward - Don't let Sarah S. lap you!

Workout:

As many rounds as possible in 20 minutes

20 virtual shovels reps* (Advanced: use empty bar plus 45lbs on one side, Intermediate: use empty bar plus 25lbs on one side, Novice: use 33lb bar with 10lb on one side).
400m run

*A virtual shoveling rep is moving the bumper plate on the one end of the olympic bar over a 12" high parallette and back to the starting position. Switch sides (which hand is in front) as often as you'd like.

(compare this workout to the one were we start on the runs).

Log your results online by clicking here.

Article: Kissing lowers cortisol (the stress hormone) and boosts your immune system.

Click here for complete article.

Posted by Jeremy Jones at 5:50 PM | Comments (19)

March 21, 2010

Monday - Mar 22, 2010

+++ GYM CLOSED THIS WEEKEND! +++

Nick is getting the 7pm classes ready to audition for the Rockettes.

Workout: Hang Power Clean

3 - 3 - 3 - 3 - 3

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

100m bumper plate farmer carry (Advanced: 45lb, Intermediate: 25lb, Novice: 10lb)
15 wall ball (Advanced: 10ft/20lb, Intermediate: 10ft/14lb, Novice: 14lb/8ft)

Log your results online by clicking here.

Recipe from Savory Sweet Life: Homemade potato chips in the microwave. Mmm. I wonder if you can do this with sweet potatoes. Who wants to try? -jj

Stair Climb information for participants can be found on our Events page (click here).

GYM CLOSED THIS WEEKEND!

Unfortunately we will be closed this weekend due to the two events happening. There no one available to run classes! (don't worry, we'll post workouts you can do at home if you don't want to miss out).

Post to comments if you will be carpooling to either the Stair climb, or the Sectionals.

Posted by Jeremy Jones at 6:56 PM | Comments (7)

March 20, 2010

Sunday - Mar 21, 2010 "Danny"

One year ago today, Oakland SWAT Sergeant Daniel Sakai, age 35, was killed (March 21, 2009) in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Workout: "Danny"

As many rounds as possible in 20 min of:

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

Log your results online by clicking here.

Article: The details of last years tragedy.

The Deputy Sheriffs' Association of Alameda County has established a memorial fund. Mail contributions to San Francisco Police Credit Union, attn.: OPD Memorial Fund, 6689 Owens Drive, Suite 125, Pleasanton, CA 94588. Make checks payable to OPD Memorial Fund.

If you see an a law enforcement officer today, make sure you go out of your way to thank them for their service.

Posted by Jeremy Jones at 9:38 PM | Comments (5)

March 19, 2010

Saturday - Mar 20, 2010 "Team Rowing Regatta"

Michelle and Jasmine practice their "Stroller Lunges".

Workout: "Team Rowing Regatta"

Teams of 3 will complete 5000m of rowing on the same rower.

The rowing can be split amongst the team members as desired (any order, any number of intervals). The other two teammates are required to provide vigorous encouragement.

Post total time (keep track of rowing distances if desired)

Log your results online by clicking here.

Posted by Jeremy Jones at 10:13 PM | Comments (5)

March 18, 2010

Friday - March 19, 2010

Ricky loves CrossFit.

Workout: Split Jerk

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

(Start dropping the bar to the floor after the first couple sets, especially for the singles. It is safer and will allow you to lift more weight).

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

100m Run
10 Burpees

Record total rounds and fractions of rounds.

Log your results online by clicking here.

Video: The Placebo Effect with Eric Mead (if you are squeamish about needles and blood, you'll want to skip the last few minutes).

The point I found really interesting is how the placebo effect is magnified when the subjects receive a blue pill versus a white pill. The subjects get even better results! Then again if they receive a capsule verses a tablet. . . Then again if they receive injection versus a pill!

It makes me wonder how this applies to fitness. People think they need a special program, complicated/special equipment, advanced mathematical calculations, or hyper periodization programs based upon phases of the moon and if Aquarius is in retrograde. . . (click "Continue Reading" below for the rest of the article).

First of all, untrained people will make SOME progress just by showing up and going through the motions. If a coach or program can't even get a beginner to make progress, the coach is pretty much retarded. Something is seriously wrong.

So basically all 'non-retarded' programs/coaches will create some kind of progress in novices. Combine this with the placebo effect, and you might have some of the reasoning why a program might have better results for beginners than what a seasoned person might expect.

That being said, more complicated is not necessarily better. The allure of the complex or "secret" is usually completely misguided. Generally, the "complex system" will at best slow down a novice's progress with silly B.S. and/or cost them time and money. At worst, it will cause injury and/or cause someone to quit due to the fact it is complex!

Simple is usually best and the fastest for getting results. When the consistency and hard work is there, and THEN progress halts or slows significantly. . . congratulations, you have now left the realm of "novice" and have entered a period where "intermediate" or even "advanced" training protocols are required.

-jj

Posted by Jeremy Jones at 3:32 PM | Comments (7)

March 17, 2010

Thursday - Mar 18, 2010

Hector has a 5 minute plank. . . HOLY COW!

Workout: "How many Helens in 15 minutes?"

As many rounds as possible in 15 minutes.

400m run
21 kettlebell swings (Advanced: 53lbs, Intermediate: 35lbs, Novice: 26lbs)
12 pull ups

Record total rounds and fractions of rounds.

Log your results online by clicking here.

Article: Women Who Drink Moderately Appear to Gain Less Weight Than Nondrinkers (This is probably good news for a lot of the women at DCF. -jj)

Big weekend next weekend!

Next weekend we have two big events. The "Climb for Air" stair climb on Saturday, and the CrossFit Northern California Sectionals on Saturday and Sunday.

If you can't participate in the stair climb, please feel free to donate to the cause. The proceeds will all go to Lung Cancer Research. We have a large team, but we aren't near our target amount! You do not have to donate directly to a person. Just go to the team page and make a donation to the team. Click here to go to the team page. Let's help our people win the trophy for top fundraiser (and hopefully top team!).

For the CF Sectionals - Go to "Continue Reading" below to see the heat times for all the DCFers competing on Saturday.

NorCal Sectionals Diablo CrossFitter Heat times.

(they should be in chronological order).

Wise Ben 09:00:00 AM 01:00:00 PM
Swaaley Scott 09:20:00 AM 01:20:00 PM
Penland Micheal 10:00:00 AM 02:00:00 PM
Mendes Samuel 10:40:00 AM 02:40:00 PM
Lee Jamie 11:00:00 AM 03:00:00 PM
Kaiser Marc 11:20:00 AM 03:20:00 PM
Jones Nicholas 11:20:00 AM 03:20:00 PM
Jones Jeremy 11:20:00 AM 03:20:00 PM
Howard Craig 11:40:00 AM 03:40:00 PM

Casaus Holly 01:40:00 PM 09:40:00 AM
Dillingham Sarah 02:00:00 PM 10:00:00 AM
Howard Yvonne 02:20:00 PM 10:20:00 AM
Frediani Eleni 02:20:00 PM 10:20:00 AM
Jackson 02:40:00 PM 10:40:00 AM
MURPHY SHANNON 03:00:00 PM 11:00:00 AM
Warner Carry 03:40:00 PM 11:40:00 AM

(Did I miss anyone)?

It looks like all the men will be doing Workout A in the morning, and all the women will be doing Workout B first.

Posted by Jeremy Jones at 9:17 PM | Comments (15)

March 16, 2010

Wednesday - Mar 17, 2010

Jennifer W. 4 months after starting at DCF. Smallest she's been in 5 years. Strongest she's been in her whole life. We can't wait to see how the next four months or so play out!

Workout: Back Squat

5 - 5 - 5 - 5 - 5

Metabolic Conditioning Workout: "Light Fran"

21 - 15 - 9

Thrusters (Advanced: 45, Intermediate: 33, Novice: 20)
Pull ups (Advanced: kipping, Intermediate: blue band, Novice: jumping pull ups)
Log your results online by clicking here.

Article: Want people to eat healthier? Raise the cost of "bad" foods.

". . .Over the 20-year period, a 10-percent increase in price was associated with a 7-percent decrease in the amount of calories consumed from soda and a 12-percent decrease in the amount of calories consumed from pizza. A one-dollar increase in the cost of soda or pizza was also associated with a lower overall daily calorie intake, lower body weight and an improved insulin resistance score, and a one-dollar increase in the cost of both soda and pizza was associated with even greater changes in these measures."

Click here for complete article.

Posted by Jeremy Jones at 9:59 PM | Comments (20)

March 15, 2010

Tuesday - Mar 16, 2010

Robert T post workout.

Workout:

300 m Row
15 Double Unders
250 m Row
30 Double Unders
200 m Row
45 Double Unders
150 m Row
60 Double Unders

Record total time.

(Novice: sub 1/2 the number of attempts for double unders).

Log your results online by clicking here.

Affiliate Team Tryout Standings posted to "Continue Reading" below.

2 for 1 Pricing for Spectators at Sectionals

Click "Continue Reading" below for details.

Women #1 #2 #3 #4 Total
1-Carry------939-822-1000-889---3650
2-Yvonne----647-1000-870-934---3451
3-Shannon--671-548-989-1000---3208
4-Laci---------1000-235-957-669---2860

Men #1 #2 #3 #4 Total
1 Darren- 936 994 967 902 ---3799
2 Marc- 557 968 1000 1000 ---3525
3 Jeremy- 745 945 888 892 ---3470
4 Ben- 658 898 824 916 ---3296
5 Craig- 1000 780 800 684 ---3264
6 Jamie-662 1000 842 729 ---3233
7 Mike P 646 887 797 734 ---3064
8 Sam- 437 854 751 993 ---3036
9 Nick- 562 777 667 816 ---2821

Spectator passes at NorCal Sectionals are "bring a friend for free"!

From Mike M:

"I wanted to let you guys know that we'll be allowing spectators to bring another person for free over the weekend of the NorCal Sectionals, March 27-28, if they've purchased a spectator pass online. All they need to do is bring a printout of their receipt and we'll honor the two-for-one discount, which effectively drops the price of the spectator pass to $25 for the weekend."

Posted by Jeremy Jones at 9:10 PM | Comments (16)

March 14, 2010

Monday - Mar 15, 2010

I know what you are asking. . . "Is that Billy Ayer power snatching 195lbs!?". Yes. Yes it is.

Workout: Snatch

1 - 1 - 1 - 1 - 1 - 1 - 1 (that is 7 attempts at a 1 rep max).

Metabolic Conditioning Workout:

21, 15, 9 reps of:

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

Record total time (compare to Jan 6, 2010).

Log your results online by clicking here.

Final 2 weeks of the Primal Nutrition Challenge!

We're in the home stretch! We have less than two weeks until the Primal Nutrition Challenge comes to a close. Many people have stuck it out, but the prizes (over $1000 dollars worth) are still up for grabs.

Hang in there and keep those food logs coming. Remember that finalists as well as the overall winners will be taking home prizes!

Click here to see everyone's food logs recipes and more.

Posted by Craig at 7:38 PM | Comments (12)

March 13, 2010

Sunday - Mar 14, 2010 "Predator and Prey"

Meg (+ 1) doing some box step ups.

Workout: "Predator and Prey"

Pick a partner (it does not have to be of similar skill).

Race each other for a 400m run. Record the times, then find the difference in seconds. After two minutes rest, the partner who 'lost' the first race gets to run the 400 again with the difference in time as a head start (i.e. if they lost by 15 seconds, they get a 15 second head start). 2 minutes after the second race, repeat the exercise with a 200m run. 2 minutes after the 200m runs, repeat with a 100m run.

Record times for each run (2 x 400s, 2 x 200s, 2 x 100s), as well as what your rest periods were (if you were the 'prey' each round, your rest will be 2 minutes. The predator's time will increase past 2 minutes on the second round each time he/she wins). (if you don't have a partner, just run the intervals by your lonesome self trying to beat your time on the first run, with 2 minutes rest each round, and record the times).

Log your results online by clicking here.

Article: It won't be zombies or robots that will take over the world. . . it will be Uber Trout.

"A 10-year effort by a University of Rhode Island scientist to develop transgenic rainbow trout with enhanced muscle growth has yielded fish with what have been described as six-pack abs and muscular shoulders that could provide a boost to the commercial aquaculture industry. . ."

(Thanks to Mike E. for this dire warning! -jj)

Posted by Jeremy Jones at 6:45 PM | Comments (13)

March 12, 2010

Saturday, Mar 13, 2010

Dante a librarian? Possibly.

Workout: Strict Press

5 - 5 - 5 - 5 - 5

Metabolic Conditioning Workout:

For time.

20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2

Walking lunge (alternate R, L, R, L. . . 10 R, 10 L the first round for example)
Jumping pull up (chin over the bar only).

Log your results online by clicking here.

Video: Our 'Traffic Reporting' continues:

Watch CBS News Videos Online

Posted by Jeremy Jones at 8:28 PM | Comments (5)

March 11, 2010

Friday - Mar 12, 2010

Sacha's shirt says what most people think when they see CrossFit workouts.

Workout:

4 rounds for time.

10 right handed power snatches (Advanced: 45lb, Intermediate: 25lb, Novice: 15lb)
10 left handed power snatches (Advanced: 45lb, Intermediate: 25lb, Novice: 15lb)
30 air squats

Log your results online by clicking here.

Video:

I really enjoy how Mark Sisson from Mark's Daily Apple mentions that paying attention to your surroundings to avoid stupid mistakes (if Grok made a stupid mistake, he'd end up dead), is very much part of the "Primal" lifestyle. Better roads and traffic signs would not only help us not become reliant on complacency, apparently it would also save everyone time and money! -jj

Posted by Jeremy Jones at 8:15 PM | Comments (16)

March 10, 2010

Thursday - Mar 11, 2010

Raymond push pressing 235 for reps. Nice!

Workout: Deadlift

5 - 5 - 5 - 3 - 3 - 3

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

200 m Run
15 Box Jump (Advanced: 24", Intermediate: 20", Novice: 12")
15 Toes to the bar* (Intermediate: 30 abmat sit ups, Novice: 15 abmat sit ups).

*The toes have to touch the bar for it to count (just like "chest to bar" pull ups). If it doesn't touch - it doesn't count.

Log your results online by clicking here.

Website: Paleohacks - a place to figure out how to make the "Paleo" lifestyle work using as many tips and tricks as possible.

Upcoming Skills Clinics

Primal Cooking class with Mountain This Sunday! - Meet at the gym at noon to take a trip to the farmer's market, then reconvene at the gym at 4pm for the cooking class and a light supper (you get to eat the food he cooks)! This clinic counts as two sessions so make sure you sign up for both. Click here to sign up for part 1 and part 2.

Posted by Jeremy Jones at 8:40 PM | Comments (26)

March 8, 2010

Tuesday - Mar 9, 2010 "2 Min Defense"

Sam deadlifting at the CrossFit East Bay Throwdown. Sam got 5th overall for the men. Nice Job Sam - We can't wait to see you rock the Sectionals this month!

Workout:

Metabolic Conditioning Workout: "2 Minute Defense"

5 rounds:
1 power clean (Advanced: 135lbs, Intermediate: 83lbs, Novice: 53lbs)
3 hang Squat Cleans
2 push jerks
sprint 200 feet

rest 2 minutes

5 rounds:
1 power clean (Advanced: 135lbs, Intermediate: 83lbs, Novice: 53lbs)
3 hang Squat Cleans
2 push jerks
sprint 200 feet

Record total time (including rest).

Log your results online by clicking here.

No More Dogs at the Gym

It is with regret that we must notify everyone that we will be unable to allow dogs at the gym or in the parking lot any more. This weekend there was an "incident" involving a dog from another tenant in our area (it did not involve any of our people or their animals). The landlords have been forced to crack down on all the tenants and there is now a ban on all dogs.

Unfortunately we can not be flexible on this issue. The Landlord was explicit. No more dogs.

Week One Team Tryout Results

The standings were supposed to posted today, but we don't have everyone's results!

Emails have been sent. Hopefully we'll get the results up later today.

Posted by Jeremy Jones at 8:38 PM | Comments (23)

March 6, 2010

Sunday - Mar 7, 2010 "Nicole"

Stavros was able to get 2nd in his age group and 29th overall last weekend at the Stanford Triathlon (which he did before returning to the second day of the CrossFit Running and Endurance Seminar!) qualifying him for the 2010 USAT Age-Group Nationals in Alabama! Click "Continue Reading" below to see his race report.

Workout: "Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

Record number of pull ups completed each round. Do not "pace" the pull ups. Go for maximum reps every round.

Log your results online by clicking here.

Affiliate Team Tryout Workouts Announced today! Check the whiteboard or email jeremy@diablocrossfit.com

Stavros' Race Report:

Stanford Triathlon, 2nd in AG, my first podium!
On Sunday, 2/28 I raced in the Stanford Triathlon, it was a sprint distance; 500m swim, 20k bike, 5k run.

As I woke up at 5am that morning, I asked myself...why was I doing a triathlon in FEBRUARY!? It had been raining all week and the weather had been crummy, not to mention the swim was in the icy bay water. This would be my first saltwater/ocean water swim. Luckily it looked to be protected by the marina (which it was). Fortunately for us, the sky was clear and blue that morning, awesome! I met up with John Fulton, Chris McCrary and Chris DuFour. We headed out and arrived at the race in plenty of time to pick up our registration packets, timing chips, and rack our bikes.

I then began the pre-race prep and getting my transition area ready. When we had arrives, I noticed there were a lot of racks and thought there would be plenty of room...but soon enough, the ALL filled up and it was tight quarters. I never though so many people would come out for a race this early. I heard something like 700 or so? Not sure about that though. I had everything laid out and decided to take a spin around the bike course to get loose. I rode for about 10 minutes, and then heard a huge POP! Yep, flat tire, about 15 minutes before I had to get my wetsuit on and I was 10 minutes (riding) from the start...awesome! Lucky for me a passer by quickly stopped, I loaded my bike and headed back. I had also thrown some levers & a tube last minute in my bag. I kind of just laughed when my tire popped..what else could I do? I got back, changed it quickly, ran over to the mechanic and pumped it back up, done deal.

Time to get the wetsuit on and head to the swim. They said you need shoes for the walk out there, but I decided to leave my shoes at the swim exit, since it was easily 200m from the exit to T1. That wasn't the problem, the issue was the rocky path out to the swim start with no shoes...OUCH! It was an open water start and required about a 100m swim out to the buoys. As I swam out, I realized how COLD the water was...much more than I thought it would be. This was the coldest water I have ever raced in, but I felt fairly comfortable in my suit.

My swim heat (39-U) started at 9:20am, and it was packed. The whistle went off, and we headed out for the 500m swim. I started on the right, near the buoy. I tried to find someones feet to pace off of, and keep the same pace. Getting used to swimming in a full sleeved suit was a bit different, my arms fatigued much quicker. Overall, the swim went okay, I finished in the front 1/3 pack. We were lifted out of the water onto a dock, which was a bit weird, then the long run to the transition area. I was glad I brought shoes to wear. I finished the swim in about 8:30 (1:42/100m pace), and arrived at T1 in 10:48 (3rd fastest in AG).

T1 went okay, my suit got a bit hung up on my heels. As I put my bike shoes on, the back got stuck under my heel and I had to take the shoe off, then put it back on. Total time 1:27, slower than I would have liked.

The bike course was 3 loops, 20k total. I was on my road bike, as I'm working on building up my TT bike. I got going and tried to get to a cadence and HR that I could maintain. The bike has always been a weak link for me, my main goal was to stay within my limits, and get to the run as fresh as possible. I was pretty successful in getting through the bike with gas left in the tank, and still push myself. Bike time was 33:58 (22mph avg/speed & 7th in AG).

T2 went a bit smoother, :53 seconds. Running shoes got a bit twisted, nothing too difficult. Then off to the good stuff, the run!

The 5k run was flat, but with some decent turns and a couple of turn arounds. I just focused on the runners in front of me, picking someone attempt to pass. This kept me going throughout the run, and I felt strong the whole way. There were mile markers, but I didn't have my watch dialed in, so I wasn't sure of my pace. I kept passing people though, so I knew I was having a decent run. Was able to put together a modest sprint to the finish. 5k run time, 19:22 (6:12/mi pace & fastest run in my AG!).

Total race time, 1:06, good for 2nd in my AG, not sure of overall finish. Definitely some positives to take from this race, and some things to build on. Overall, very happy with my first race of the season. It was also great to race with other FoMo studs (and studettes) out there. Fulton and McCrary both raced great and got 3rd in their respective AG's. Looking forward to my next race, which is a big one, Oceanside 70.3, my first Half-Ironman race. The butterflies have already started! Thanks for FoMo and Diablo Crossfit for the great training partners and environment.

Posted by Jeremy Jones at 6:27 PM | Comments (6)

March 5, 2010

Saturday - Mar 6, 2010

Donna gets some air during her box jumps.

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.

Video:

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

March 4, 2010

Friday - Mar 5, 2010

Kathy and Sam hammer away outside Sports Basement in Walnut Creek.

The classes were a huge success this month and Sports Basement has asked us to come back once a month from now on! The next class will be Sunday, April 18th at 1:30pm. Get your friends to try it out!

Workout: Hang Power Cleans

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout:

As many rounds as possible in 8 minutes of:
250 m Row
10 Push Jerks (Advanced: 135lbs, Intermediate: 85lbs, Novice: 55lbs)
10 Push-ups

Log your results online by clicking here.

CrossFit East Bay has finalized the workouts for Saturday! Click here for details.

RAIN OR SHINE - dress appropriately

10AM - registration, workout explanation, heat assignments

Video Event Today at 10am!

Come down to the gym today at 10am to talk to some local film students filming a video documentary on CrossFit From Alex:

"Our theme/topic is art or biography and we have chosen to focus on CrossFit as a form of self expression with technical execution of lifts being an outlet as well as emotional release during workouts. For interviews, we are looking for people who are passionate about CrossFit and have used it to enhance their life in some way. The gambit of questions will be focused on the CrossFitters personal experience, how they came to find CF, challenges they have overcome, perception of the definition of art and how it may tie in with what happens in the gym."

Come down and say something about how CrossFit has affected your life!

DCF Affiliate Team Tryout Details

- To be clear, everyone who wants to tryout for the team must complete the workouts each week. So if you are entertaining the idea in the slightest, you have to complete the workouts as they come out. Nobody will be eliminated. The final team picks will not happen until after all the tryouts are done.

- Workout #1 is time for the row MINUS the weight on the OHS (not just the OHS weight).

- Workout #2 can be scaled. If you cannot complete at least one whole round RXed, then you can scale down to one abmat, then down to toes on a 24" box (hands on the floor, bent at the hips). Ranking will be all RXed first, then scaled below that (one round RXed will beat 9 rounds scaled, etc).

Posted by Jeremy Jones at 6:50 PM | Comments (10)

March 3, 2010

Thursday - Mar 4, 2010

Be careful when doing overhead plate lunges (don't drop the plate on your head). A big thanks to Ronnie Lo for taking this picture. -jj

Workout:

4 rounds for time

80 ft overhead plate lunge (Advanced: 45lb, Intermediate: 25lb, Novice: 10lb)
15 burpees
30 double unders (Novice: 15 attempts)

Log your results online by clicking here.

Skill Clinic Tonight

"Training for Strength" with Craig - This class to include: Pure Strength Programming, Strength Training for CrossFit, Recovery & Rest, Injuries, Nutritional Requirements. Thursday, March 4th at 5pm. Click here to sign up.

Posted by Jeremy Jones at 7:27 PM | Comments (13)

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.

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.

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.

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)

March 1, 2010

Tuesday - March 2, 2010

The CrossFit Running and Endurance Certification Seminar was a huge success this weekend. Expect a lot of running drills in the next few weeks!

Olympic weightlifting warm up: Pressing snatch balance, snatch balance, heaving snatch balance. One set of 8 for each, only go up in weight if you feel comfortable with the movement.

Workout: "Fran on a Rope"

21 - 15 - 9
Thrusters(Advanced: 95lbs , Intermediate: 65lbs, Novice: 45lbs)

4 - 3 - 2
Rope climbs (Intermediate: 3-2-1 rope climbs, Novice: 6 - 5 - 4 "rope lay downs")

Alternate between exercises. Record total time.

Log your results online by clicking here.

Article: Regular use of analgesics (Advil, Tylenol, etc) linked to hearing loss.

". . .For aspirin, regular users under 50 and those aged 50-59 years were 33% more likely to have hearing loss than were nonregular users, but there was no association among men aged 60 years and older. For NSAIDs, regular users aged under 50 were 61% more likely, those aged 50-59 were 32% more likely, and those aged 60 and older were 16% more likely to develop hearing loss than nonregular users of NSAIDs. For acetaminophen, regular users aged under 50 were 99% more likely, regular users aged 50-59 were 38% more likely, and those aged 60 and older were 16% more likely to have hearing loss than nonregular users of acetaminophen. . . "

Click here for complete article.

(Thanks to Mike E. for the article. His usual analgesic is whiskey and a leather strap to bite down on so his hearing is perfect. -jj)

Competition at CrossFit East Bay this Saturday!

Max Lewin will be hosting a CrossFit competition in Berkeley this Saturday - March 6th, 2010, CrossFit East Bay, 520 20th Street, Oakland, CA 94602. It is open to anyone, who wants to go down and go head to head with some local gyms?

(From Max - Subject to change at any time):

Event One:

Event will start promptly at exactly 11AM (in event of unexpectedly large turnout, events will staggered and times will be changed).

Run 6.2K

As many "rounds" as possible of:

4 Burpees
3 Chest-To-Bar Pull-Ups
2 Deadlift 275/185

Movements may be done in any order, however for a "round" to count, the prescribed number of reps must be completed. For example 100 Burpees, 75 C2B Pull-Ups and 2 Deadlifts = ONE round.

40 minute time limit

Event Two:

Event will start Promptly at 12:40PM

Top five male and female finishers will compete;

AMRAP (As Many Rounds As Possible In 15 Minutes) of the complex:

Carry a loaded Barbell weighing 135/95 150 feet.
Without putting it down perform:
1 Deadlift
1 Hang Clean
1 Thruster
1 Back Squat
1 Shoulder to Overhead

The bar touches the ground momentarily on the Deadlift. Touching the ground otherwise is a miss and the rep must not be counted.

That is one rep.

Scaling:

For those needing to scale:

Event will start promptly at exactly 11:45AM.

Run 4K

As many rounds as possible of:

4 Burpees
3 Pull-Ups
2 Deadlift 185/135

Movements may be done in any order, however for a "round" to count, the prescribed number of reps must be completed. For example 100 Burpees, 75 C2B Pull-Up and 2 Deadlifts = ONE round.

30 minute time limit

Anyone wishing to try workout two after the top finishers have been declared will be able to. Scaling will be 95/65.

Those not able to do the scaled workout cannot compete.

Posted by Jeremy Jones at 7:21 PM | Comments (13)

February 28, 2010

Monday - Mar 1, 2010

Mustache March has begun! (This is a picture of Darren's "Stache" from last year) Click here for details.

Workout: Weighted dead hang pull up

5 - 5 - 5 - 5 - 5

(No kipping, but a few inches of swing of the hips is okay to build tension in the shoulders. Chin and ears over the bar.)

Metabolic Conditioning Workout: "Death by 10 meters - going prone"

Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.

Log your results online by clicking here.

Diablo CrossFit Affiliate Team Tryouts

DCF will be fielding a team at the Affiliate Qualifiers in May (the same weekend as the Regionals), down in Southern California.

6 Team Members (3 Men & 3 Women) and 4 Alternates will be selected as follows:

- Top 2 men & Top 2 Women by performance.
- Captain's choice: 1 woman and 1 man
- Alternates: 2 men & 2 women by performance.

Captains choice: The team captains (JJ & Craig) will select one woman and one man for the team at least 30 days prior to the competition. The Captain's choice team members will be selected based upon the following criteria:
- The athlete's physical capabilities and contribution to the team (i.e., a heavy deadlift or C&J, a fast 400 or 5k, muscle ups, etc)
- The athlete's attitude, motivation and willingness to be part of the team.
- The athlete's participation and contribution to the DCF Community.

For the next 3-4 weeks we will be releasing two to three workouts per week. They will be written on the whiteboard at the gym. Each person will have to complete the workout while being judged by a trainer or 'approved' judge (preferably of the opposite sex), by the end of the week (Sunday night).

- Only one 'judged' attempt is allowed (no repeat attempts).
- Results will be private until after the week is over (the judge must email results to: jamie@diablocrossfit.com). They will be posted after the week is over.

Post questions to comments.

Skill Clinics This Week!

"Gaming Workouts" with JJ - Learn what the best strategies are for getting the best times for workouts (either for competition or just to set personal records). Tuesday, March 2nd at 6pm. Click here to sign up.

Posted by Jeremy Jones at 3:05 PM | Comments (8)

February 27, 2010

Sunday - Feb 28, 2010

Andrew and Malissa demonstrate what happens if you pass out at the gym. . . you are 'free game' for silly pictures. (Happy Belated Birthday Malissa! - click to see your present).

Workout:

5 rounds for time.

10 power cleans (advanced: 135, intermediate: 95, novice: 55)
20 wall ball (advanced: 20lb/10ft, intermediate: 14lb/10ft, novice: 10lb/8ft)

Log your results online by clicking here.

Posted by Jeremy Jones at 2:09 PM | Comments (5)

February 26, 2010

Saturday - Feb 27, 2010

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

Post caption to comments.

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.

Video: Seal Fit Man Maker demonstration video:

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!

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 25, 2010

Friday - Feb 26, 2010 "Christine"

Box Jumps.

Workout: "Christine"

3 rounds for time.
500m row
12 Deadlifts 1/2 Bodyweight (novice: use 1/3)
21 Box Jumps - 20" Box.

Log your results online by clicking here.

Article: Interval Training Can Cut Exercise Hours Sharply.

". . ."I'm much more afraid of people not exercising at all," he said. "Inactivity is what's killing us."

When compared to people on a normal exercise routine, like jogging, research has shown those doing interval training can double their endurance, improve their oxygen use and strength by more than 10 percent and their speed by at least 5 percent. Even studies in the elderly and in heart patients found they had better oxygen use and fitness after doing interval training. . ."

Click here for complete article.

(At least we can say we have known this for a long time. I guess it is good that people in the medical world are finally coming around. -jj)

Skills Clinics Next Week!

Posted by Jeremy Jones at 3:29 PM | Comments (23)

February 24, 2010

Thursday - Feb 25, 2010

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

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.

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.

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.

Workout: "Annie with extra knees to elbows"

Post total time.

Log your results online by clicking here.

Article: Obesity, Big Beet? Blame Darwin.

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

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

Click here for complete article.

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

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

Skills Clinics

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

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

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

February 22, 2010

Tuesday - Feb 23, 2010

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

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.

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 21, 2010

Monday - Feb 22, 2010

Mountain's Shopping for Paleo Clinic last Thursday. If you were in this class, and you'd like a copy of the notes written on the whiteboard, email JJ).

Workout:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlifts (advanced: 225 lbs, intermediate: 185lbs, novice: 95). No bouncing.
Ring Dips (advanced: no band, intermediate: red band, novice: blue band).

Post total time.

Log your results online by clicking here.

Skill Clinics This Week

Monday night at 6pm: Primal Fast Foods - Get the skinny on what kind of foods are simple, fast and still Primal. Click here to sign up!

Posted by Jeremy Jones at 6:15 PM | Comments (11)

February 20, 2010

Sunday - Feb 21, 2010

Ron C performs "one eyed jumping squats" (for added difficulty he assures me).

Workout: Front Squats

5 - 5 - 5 - 5 - 5

Metabolic conditioning workout: 3 rounds, count total reps.

1 minute Jumping squats*
1 minute Clapping push ups**

*Air squat where feet must leave the floor 6 inches, use a target for height if needed.
**Chest to floor, then full extension and hands clap together while the torso moves up. Sub knee push ups, and even band assisted push ups if needed.

Record total repetitions performed.

Log your results online by clicking here.

Skill Clinics This Week

Monday night at 6pm: Primal Fast Foods - Get the skinny on what kind of foods are simple, fast and still Primal. Click here to sign up!

Posted by Jeremy Jones at 6:53 PM | Comments (12)

February 19, 2010

Saturday - Feb 20, 2010

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

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

Workout: 400m repeats

Four Rounds For Time:
Run 400m
Rest 2 minutes

Record times for each 400m

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

Log your results online by clicking here.

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

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

Click here for complete article.

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

February 18, 2010

Friday - Feb 19, 2010

Donna working on one of the hardest parts of the "Filthy Fifty" workout - Blocking out the rest of the world when you do the double unders at the end.

Bonus strength work for advanced athletes: weighted pull ups 3 - 3 - 3 - 3 - 3

Workout: "Filthy Fifty"

For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood, Novice: 26lbs),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds, Novice: 33 pounds),
50 Back extensions,
50 Wall ball shots (Adv: 20lb/10 ft, Int: 14lb/10 ft, Nov: 10lb/8ft),

50 Burpees,
50 Double unders.

Acceptable order change - the first 8 movements can be completed in any order if there is a log-jam for equipment, the only caveat is that the burpees and double unders must always completed last.

Don't forget to compare it to your "Filthy 60" score (if you logged it that is).

Log your results online by clicking here.

Hope For Natalie Nakatani from Patrick Biesemans on Vimeo.

Natalie is 8 years old. She attends a local elementary school, Gregory Gardens in Pleasant Hill, has leukemia and is in dire need of a bone marrow transplant.

After five difficult rounds of chemotherapy last year, Natalie’s leukemia was in remission. Now it’s back and we have just weeks to find the bone marrow donor match that Natalie needs to save her life.

Natalie's greatest chance for a match is from those of ASIAN descent. Please help us spread the word through the Asian community.

Click here to go to her website.

Paleo/Primal Cooking Class with Mountain this Saturday!

2 hour Cooking Class with Mountain at 4pm. Don't get bored eating the same things every day! Learn how to prepare tasty primal meals so that you can be healthy and satisfied.

Mountain has also offered to take people around at the Farmer's market and show people what to buy, what to look out for, etc. Meet at the gym at 12 noon.

Make sure you sign into both 1 hour sessions (first hour, second hour).

Free Kettlebell Instruction at San Jose State This Sunday

The class on Thursday was a blast, and David Cohn and Laura Lynn were great trainers! They will be around on Sunday helping at the Russian Kettlebell Certification Seminar this weekend at San Jose State.

Apparently, on Sunday at 1pm, they (as well as Pavel Tsatsouline and many other RKC instructors) will be helping provide free instruction to anyone who would like to come out. They will also be selling equipment at a huge discount. If you are around, I would definitely check it out!

Don't forget to check out David Cohn's Site as well as Laura Lynn's

David lives too far away to do special classes here very often (he lives out of state!), but Laura Lynn lives right in San Francisco. We are looking forward to having her do some more classes in the near future so keep you eyes open.

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

February 17, 2010

Thursday - Feb 18, 2010

Cabby has no problem with "Tower Balls" (14' wall balls).

Workout: For time.

21 - 15 - 9 repetitions
Plus penalty burpees*

Power Clean (Advanced: 155lb, Intermediate: 105lbs, Novice: 75lbs)
Chest to bar pull ups (Intermediate: do 12, 9 and 6 reps instead, Novice: use bands).

*For each rest in the set (dropping or letting go of the bar in the set of cleans, or dropping off the bar for pull ups for example) you have to do one penalty burpee at the end of the workout. There is no burpee penalty in between exercises or sets. (So make sure you 'rest smart'!)

Log your results online by clicking here.

Primal Nutrition Challenge Collected Articles.

In case you haven't been able to download it from the Primal Nutrition Challenge Google Group (check it out, a lot of people have been keeping good food logs). I have included it here. This is a collection of notes and tips for helping everyone succeed with their nutrition goals.

Primal Nutrition Challenge Collected Articles - PDF (right click, "save link as" is probably best)

Also - it is a REQUIREMENT to maintain a food log. If we do not see food logs from you at the end of the week, you forfeit your chance of winning. You do not have to update everyday if you do not want to, but we do need to see a full week of food logs each week.

Article: Building Fit Minds Under Stress

. . ."Our findings suggest that, just as daily physical exercise leads to physical fitness, engaging in mindfulness exercises on a regular basis may improve mind-fitness," Jha said. "Working memory is an important feature of mind-fitness. Not only does it safeguard against distraction and emotional reactivity, but it also provides a mental workspace to ensure quick-and-considered decisions and action plans. Building mind-fitness with mindfulness training may help anyone who must maintain peak performance in the face of extremely stressful circumstances, from first responders, relief workers and trauma surgeons, to professional and Olympic athletes." . . .

Click here for complete article.

Mind Fitness Website

Special Classes Today

Free Kettlebell Class with David Cohn at 11am.

Shopping for Primal/Paleo Foods with Mountain - Tonight at 6pm. Click here to sign up.

Posted by Jeremy Jones at 8:18 PM | Comments (13)

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).

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.

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)

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!

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).

Gymnastics Warm Up: Handstand and handstand walking practice

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.

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)

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.

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 14, 2010

Monday - Feb 15, 2010

+++5 and 6am classes canceled today for President's day!+++

Ricky and Robert go head to head on Deadlifts.

Workout: Deadlift

5 - 5 - 5 - 5 - 5

Metabolic Conditioning Workout:

3 rounds for time.

400m run
12 weighted pull ups (advanced: 20lbs, intermediate:10lbs, novice: no weight or band pull ups).

Record total time.

Log your results online by clicking here.

Skills Clinics This Week!

Kipping Pull ups with JJ - Tuesday at 6pm. Click here to sign up.

Shopping for Primal/Paleo Foods with Mountain - Thursday at 6pm. Click here to sign up.

2 Hour Cooking Class with Mountain (counts as two clinics) - Saturday at 4pm (optional Farmer's Market portion at 12 noon, meet at the gym).

Make sure you sign into both 1 hour sessions (first hour, second hour).

Primal Nutrition Web Forum!

Click here to sign up for the web based forum set up to help everyone with their Primal/Paleo Nutrition Goals!

Holiday Hours Today!

8am - 8pm the gym will be open as usual (only the 5am and the 6am classes are canceled).

Posted by Jeremy Jones at 8:54 PM | Comments (7)

February 13, 2010

Sunday - February 14, 2010 "Happy Valentine's Day!"

Chris and Shannon doing some synced up burpees. And Dennis staying out of rhythm.

Workout: Here is a Couples workout in honor of Valentines day!

2 partners (preferably significant others) will complete the workout below. Only one partner can workout at a time, but the work may be divided between the two partners as desired (half and half, one person does more ring dips - the other does more DUs, etc). The only exception is the 200m sprint, each 200m sprint must be completed by one person (no dividing them up into multiple 100s for example).

As many rounds as possible in 20 minutes

50 Double unders
30 Ring Dips
Two 200m Sprints

Record who your partner was and total rounds for the team. Try not to get into a fight with your Valentine while you're at it.

Log your results online by clicking here.

Primal Nutrition Challenge Starts Today!

Come down at 8:30 this morning for a free lecture (open to anyone, it is NOT required to participate in the competition if you would like to hear the lecture). We'll be taking photos. Gentlemen will be required to wear shorts and no shirt. Ladies will have to wear shorts (or similar) and a bikini / sports bra (or similar). We will also be collecting the $30 "buy in" for the prizes at the end.

The whole thing should be done by 9am, so then you can go enjoy the rest of your Valentine's Day!

If you haven't already, please email jeremy@diablocrossfit.com if you plan on coming out (for either the talk or the competition).

Sports Basement Free CrossFit class at 12:30

Stair Climb Practice 1pm at the Pleasant Hill Bart Station (meet at the gym at 1).

Posted by Jeremy Jones at 7:38 PM | Comments (3)

February 11, 2010

Friday - Feb 12, 2010

Nick, Holly, Adam and Carry representing Diablo CrossFit on Saturday at the CrossFit East Sac Affiliate Throwdown on Saturday!

Olympic weightlifting warm up: Overhead squat practice. 3 sets of 5. Stick with light weight and only go up if your form is good. Work on getting as low as possible.

Workout: "Team Rowing Regatta"

Teams of 3 will complete 5000m of rowing on the same rower.

The rowing can be split amongst the team members as desired (any order, any number of intervals). The other two teammates are required to provide vigorous encouragement.

Post total time (keep track of rowing distances if desired)

(if working out by yourself, row 2000m for time.)

Log your results online by clicking here.

Free Russian Kettlebell Class with David Cohn!

On Thursday, Feb 18th, we'll have special guest David Cohn (RKC) do a seminar on Kettlebells from 11am - 12pm. David is a former Marine and Air Force Special Operations helicopter pilot, played football at the University of Kansas, and competed in AAU Olympic lifting competitions. His interest in kettlebells came from several years of chronic shoulder pain that several surgeons told him would take major reconstructive surgery to repair. He found Enter the Kettlebell on dragondoor's website, and rehabilitated the shoulder and learned a whole new way of training.

Check out his website here: http://www.davidcohnkettlebells.com/

Let us know via email if you plan on coming to the class.

MONDAY HOLIDAY HOURS

Monday, February 15th, the gym will open at 8am and all regular classes will go on as usual (basically the 5 and 6am classes have been waylaid).

Posted by Jeremy Jones at 9:22 PM | Comments (16)

February 10, 2010

Thursday - Feb 11, 2010

Even armed with his Diablo CrossFit beanie and a bottle of liquor, Big Dave was still unable to avoid turning into a snowman after doing "snurpees" (Snow burpees) in New Jersey.

Workout: Clean and Jerk (really just ground to overhead anyhow)

1 - 1 - 1 - 1 - 1 - 1 - 1

Basically find out what your 1 rep max clean and jerk is.

Metabolic Conditioning Workout: "Newbie x Two"

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

-Rest 2 minutes-

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

Record total time.

Log your results online by clicking here.

Article: Alcohol, energy drinks add up to higher intoxication levels, increased driving risk.

". . .Bar patrons who reported drinking alcohol mixed with energy drinks — 6.5 percent of study participants — were three times more likely to be intoxicated than drinkers who consumed alcohol only. The average breath-alcohol concentration reading for those who mixed alcohol and energy drinks was 0.109, well above the legal driving limit of 0.08. Consumers of energy drink cocktails also left bars later at night, drank for longer periods of time, ingested more grams of ethanol and were four times more likely to express an intention to drive within the hour than patrons who drank alcohol only. . ."

(Or, in the possibly the case in the photo above, causes people to do snurpees. -jj)

Click here for complete article.

Primal Nutrition Challenge Update

If you are having trouble logging in, email jeremy@diablocrossfit.com to get on the list.

Sunday morning at 8:30am we will be doing a nutrition presentation as well as giving out hand outs, taking photos, and doing a performance test. Everyone should really try and make this seminar if you plan on participating. If you can't make it out that day email us to set up another time to collect the materials and get your photos taken.

Even if you are not interested in participating in the Challenge, feel free to come to the seminar! There is no charge, and it is open to anyone (gym members and non-members alike!)

Posted by Jeremy Jones at 6:35 PM | Comments (23)

February 9, 2010

Wednesday - Feb 10, 2010

Superbowl Sunday. Packed gym (pre game). . . I am not surprised.

Workout: Continuous Burpee Box Jump - Pull Up Mash up.

Burpee Box Jump box height advanced: 24", intermediate: 20", novice: 12"
Pull up advanced: chest to bar, intermediate: kipping, novice: blue (or other) band

Record total number, and fraction of final round completed.

Log your results online by clicking here.

Article: Slimmer doesn't always mean fitter.

". . .The problem is that everyone has a point at which further weight loss actually makes their performance worse, said Dr. Mark Tarnopolsky, a muscle metabolism researcher and physiologist at McMaster University in Ontario. Dr. Tarnopolsky, who is a nationally ranked athlete in winter triathlons, adventure racing and ski orienteering, said that people vary so much that there is no formula to figure out the perfect weight. . ."

Click here for complete article.

(Thanks to Kate for the article. VO2 max and muscle metabolism aren't in your vocabulary you're so fit. -jj)

Skills Clinics this week:

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.
Click here to sign up.

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.
Click here to sign up.

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

February 8, 2010

Tuesday - Feb 9, 2010

We had a great turnout for our first CrossFit class at Sports Basement. Come down Sundays at 12:30 for a free class (open to everyone!).

Workout: "Number 2" aka Workout B from the Elements Course

As many rounds as possible in 15 minutes of:
10 Wall Balls (adv 10ft 20lb, int 8ft 14lb, novice 8ft 10lb)
10 Sumo Deadlift High-pulls (adv 53lbs, int 44lbs, novice 26lbs)
10 Ring Push-ups
10 Double Unders

Post total rounds.

Log your results online by clicking here.

Article: "Caveman Diet" featured on The Colbert Report.

Click here for the interview.

Article: Childhood obesity: It's not the amount of TV, it's the number of junk food commercials.

Among all children, commercial viewing was significantly associated with higher BMI, although the effect was stronger for children younger than 7 than for those older than 7, the study found. . .Non-commercial viewing, including watching DVDs or educational television programming, had no significant association with obesity . . .

. . . By the time they are 5 years old, children have seen an average of more than 4,000 television commercials for food annually. During Saturday morning cartoons, children see an average of one food ad every five minutes. The vast majority of these ads — up to 95 percent — are for foods with poor nutritional value, the researchers say. . .

Click here for the entire article.

We want to hear from you!

Make sure you check your email inbox for our member survey (it went out on Saturday).

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

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.

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.

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.

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)

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.

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 6, 2010

Sunday - Feb 7, 2010

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

Workout: 3 rounds for time of:

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

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

Log your results online by clicking here.

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

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

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

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

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

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

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

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

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

Craig

Recipe:

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

A Message to Our New Peeps - from Malissa:

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

Needless to say I was getting frustrated at that point.

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

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

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

Malissa Ryan

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

February 5, 2010

Saturday - Feb 6, 2010 "Fight Gone Bad"

Matt B attacking dumbbell thrusters.

Workout: "Fight Gone Bad"

Use a partner to count reps.

Log your results online by clicking here.

Video:

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.)

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.

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)

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)

February 3, 2010

Thursday - Feb 4, 2010 "Helen"

Liz S rocking great full extension on her Kettlebell swings.

Workout: "Helen"

400m run*
21 Kettlebell swings (advanced: 53lbs, intermediate: 35lbs, novice: 26lbs)
12 pull ups

3 rounds for time.

*for a different challenge (and if it is raining and you don't want to run outside) you can try 400m rows instead of runs. Be ready for an even greater grip workout.

Log your results online by clicking here.

Article: How To Make Huaraches (sandals for near barefoot running)

Click here for complete article.

(Thanks to Mike E. for the article, you must have feet of steel and a heart of gold. -jj)

Open gym this Saturday!

From this Saturday forward, we will have open gym every Saturday from 12 noon until 4pm (when the 3pm class ends).

That means we'll be open from 10am all the way until 4pm! See you Saturday!

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

February 2, 2010

Wednesday - Feb 3, 2010

Chris D, Matt C, and Ray M attempt some synchronized wall balls.

Workout: Front Squat

3 - 3 - 3 - 3 - 3

Record loads used for each round.

3 rounds for time
10 Burpees
10 Ring Dips (advanced: no band, intermediate: blue band, novice: green band)
40 ft overhead lunge* (advanced: 45lb plate, intermediate: 25lb plate, novice: 10lb plate)

*40 feet is 10 tiles the short way.

Log your results online by clicking here.

Article: CrossFit in the Wall Street Journal

" . . . Delgado never liked traditional gyms. "I felt like it was zombies walking around from machine to machine," he says. So when he discovered CrossFit centers, which tout military and police special-operation units among its proponents, he says he immediately fell for it. . ."

Click here for complete article.

Article: A great summary of the 'Big Fat Lies' that have led us to the obesity epidemic (from the other side of the pond).

"For the past 30 years we've been told to eat less and exercise more, to cut back on calories and on saturated fat and, on the whole, we're doing it.

Our calorific intake between the years 1974 and 2004 decreased by 20 per cent. We are eating about 20 per cent more fruit and vegetables than in the Seventies.

We are doing approximately 25 per cent more exercise than we were in 1997. . .

. . .The UK Government has suggested that to stop further weight-gain and help reduce weight, people need to do about 60 to 90 minutes of light exercise a day.

The average person with children and a job will, realistically, struggle to fit in this amount of exercise every day or even every week.

A little bit here and there is not enough to make any real difference to weight loss, especially if you are on a starch-rich diet.

So the Government's advice to eat a starch-rich, low-fat diet and to exercise more is based on inconclusive science, while the evidence we see all around us is that we are getting fatter following this advice. . . "

Click here for complete article.

(Thanks to Scott for the article. You're no fatty, and you don't believe the big fat lies either. -jj)

Posted by Jeremy Jones at 12:04 PM | Comments (12)

February 1, 2010

Tuesday - Feb 2, 2010

Some of the morning ladies getting air on broad jumps.

Workout:

4 rounds -
15 Hang Power Snatches (men: 95lbs, women: 55lbs)
30 Double Unders

Record total time.

Log your results online by clicking here.

Article: Too Much Sitting Puts the Body in idle

". . . A Canadian study of 17,000 adults also found a consistent link between chair time and deaths from heart disease: The more people sat, for any reason, the more likely they were to die of heart disease within 12 years — even if they were slim and exercised regularly. . ."

Click here for complete article.

(Thanks to Kate for the link article. Your body and mind is always in high gear when I see you! -jj)

Click "Continue Reading" Below for details from Event Leader Tami about the 'Fight For Air' stair climb and fund raising event March 27th!

Message from Tami -

"Now that CF sectionals are scheduled for the same day as the Fight for Air Climb, I'd like to know who is doing the climb.
I'm doing the climb then heading over to watch the sectionals.
We can arrange carpooling to the city and sectionals.
We have an excellent chance to win the fastest individual and team spots this year, KMSF CrossFit (who won the trophy last year) is not going to participate this year.

We are the #1 CrossFit fundraising team and #2 team overall out of 65 teams.

To help raise funds check out http://www.kintera.org/faf/home/ccp.asp?ievent=327264&ccp=94214
and
http://www.kintera.org/faf/home/ccp.asp?ievent=327264&ccp=94227

Does anyone want DCF team shirts made for the climb? If anyone has connections for the shirts and printing let me know.
To help with our fundraising we could do a group parking lot yard sale at DCF.

Email me and let me know if:
1. You're doing the climb
2. Want to carpool, if you will drive and how many seats available
3. Want to get a shirt for the climb
4. Want to do a yard sale, maybe first part of March?

For practice try the stairs at Pleasant Hill Bart Station or the 12 story county building downtown Martinez. We can't do a group stair climb at the county bldg., they'll kick us out and then I won't be able to use it."

Posted by Jeremy Jones at 7:52 PM | Comments (13)

January 31, 2010

Monday - Jan 1, 2010

Christina cranks out knees to elbows like nobody's business.

Workout: Push Press

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

Record loads used for each round. (Compare to Jan 3, 2010)

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

15 Box Jump - 20 in
15 ABMAT Sit-ups
15 Back Extensions

Post total rounds.

Log your results online by clicking here.

Website to check out: Glutenholics

" . . .Admit that you have a problem. I have witnessed so many people claim to be following a gluten-free diet but only actually following that diet when it is convenient for them. If you have Celiac disease, gluten will do damage to your insides whether or not you feel symptoms every time you cheat. So just accept that you can no longer eat gluten and commit to that for good. . . "

Click here for complete article.

Posted by Jeremy Jones at 8:15 PM | Comments (18)

January 30, 2010

Sunday - Jan 31, 2010 "Cindy"

Jax and the Devil Duck are fans of Cal. Go Bears.

Olympic Weightlifting Warm Up: Snatch Balance 30 reps.

Workout: "Cindy" - As many rounds as possible in 20 minutes.

5 pull ups
10 push ups
15 squats

Record total rounds.

Row. 5k if you want (less is okay as well). Today is the last day for the Concept 2 virtual Rowing Challenge! Log your meters here.

Log your results online by clicking here.

Article: Study says there is no reason to 'carb load' after exercise.

". . .In the three sessions, researchers saw increased insulin [a hormone produced by the pancreas. Insulin affects the amount of glucose absorbed by the liver.] sensitivity. But as the subjects ate low-calorie meals post exercise, there was no better improvement in insulin sensitivity than when they ate enough calories to equal their expended energy.

The study revealed that exercise improved insulin sensitivity, mostly when meals consumed following it had low carbohydrate. This signified that body could easily take up sugar from the blood stream into tissues like muscles, to store or use it as fuel. . ."

Click here for complete article.

Posted by Jeremy Jones at 6:17 PM | Comments (16)

January 29, 2010

Saturday - Jan 30, 2010

Adam attempts some weighted push ups.

Workout: Deadlifts

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout:

Row 2000m or as far as possible in 8 minutes.

Record time for 2k, or total meters in 8 minutes

Log your results online by clicking here.

Article: Low Carb Diets More Effective at Lowering Blood Pressure than a Low Fat Diet with Weight Loss Drugs.

". . . Nearly half (47 percent) of patients in the low-carbohydrate group had their blood pressure medication decreased or discontinued while only 21 percent of the orlistat plus low-fat diet group experienced a reduction in medication use.

Systolic blood pressure dropped considerably in the low-carbohydrate group when compared to the orlistat plus low-fat diet group.

"I expected the weight loss to be considerable with both therapies, but we were surprised to see blood pressure improve so much more with the low-carbohydrate diet than with orlistat," . . ."

Click here for complete article.

Click here for an abstract of the study.

Now we know that High Carb. Low Fat diets lower total LDLs, but we also know that it is the smaller denser LDLs we have to worry about not just the total LDLs. We also know that a High Carb Low Fat Diet will increase the number of the "very bad" smaller denser LDLs while lowering that total LDL count. (read about all that here on Dr. Eades' site).

The other problem is that when they usually "measure" LDLs they are usually doing a "calculation" based upon a formula (it is expensive to test LDLs directly), and that this formula does not work when an individual's triglycerides are below 100 (very common in Low Carb diets).

The real question about the study above, is how they "measured" the LDLs, if they did it using the Friedewald method. I'd bet money that if they measured LDLs directly, not only would they have found that blood pressure, glucose, insulin, and hemoglobin A improved (as shown on the study!), but the ratio of LDLs would have improved as well. -jj

Posted by Jeremy Jones at 8:35 PM | Comments (3)

January 28, 2010

Friday - Jan 29, 2010

Blue and red. Nancy and Len: 6am Domination.

Olympic Weightlifting Warm Up: Hang Squat Clean, light to moderate weight. 30 reps (break it up as much as you'd like, change weight as much as you'd like). Focus on really opening the hips then getting deep under the bar as low as possible.

Workout: "Sucking Wind"

For Time (perform the exercises in any order desired):

30 Burpees
40 Wall Balls (Men: 20lb, 10ft. Women 14lb, 8ft)
400m Run
50 Double Unders
500m Row

Record total time (Compare to October 7th).

Log your results online by clicking here.

Website: From Harvard University's Skeletal Biology Lab - Running barefoot or in minimal footwear.

Articles on the site:
1. Human evolution and endurance running
2. Foot and lower limb biomechanics when running in shoes
3. Foot and lower limb biomechanics when running barefoot or in minimal shoes
4. Biomechanical differences between forefoot and midfoot striking and heel striking
5. Tools to help assess potential benefits of learning to forefoot or midfoot strike
6. Transitioning safely to forefoot or midfoot striking in minimal footwear or barefoot

Click here to go to website. (Thanks to Mike E for the cool site. We know that his feet don't stink).

What do you think, should we change our name to "Regan CrossFit, or "Ronald CrossFit" if they change the name of Mount Diablo? (Click here to see an article about a man trying to change the name of our looming mascot).

This is the final three days of the January Challenge of the Month (row as far as you can in 20 strokes), as well as the Concept 2 virtual challenge. Log up those meters folks!

Posted by Jeremy Jones at 11:46 PM | Comments (19)

January 27, 2010

Thursday - Jan 28, 2010

Nathan reaching new heights with his kettlebell swings.

Workout: Overhead Squats

5 - 5 - 5 - 5 - 5

Record loads used for each round.

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

25m broad jumps.(82' or twenty 4 foot rubber floor tiles).
*Pull ups
*Sit ups

*Count the number of repetitions it takes to cover the distance, then do the same number of pull ups and then the same number of sit ups. That constitutes one 'round'.

Record total rounds completed.

Log your results online by clicking here.

Article: New Study Argues Even Thin People Can Face Health Risks From Fat; It's 'Normal Weight Obesity'

" . . .Based on results of the nine-year study, as well as U.S. Census and obesity data, Dr. Lopez-Jimenez and his colleagues estimate that as many as 30 million Americans may fall into the normal-weight-obesity category, many of them unaware they may be at increased heart risk.

The study "drills down on a population where we're making assumptions that everybody is healthy. It may well be that they're not," says Robert Eckel, an obesity and metabolic-syndrome expert at the University of Colorado, Denver, who wasn't involved with the study. . ."

Click here for complete article.

Skill Clinic Tonight at 6pm: Mixed Martial Arts with JJ

Sunday at 1pm- Self Defense (click here to sign up) The epitome of "Functional" - Learn the basics of 'detect, diffuse, defend', your natural weapons, and what the most important attribute is to winning a life and death fight is. This class will include lots of hands on training and the practice of skills on a resisting opponent. No experience necessary.(this is a two hour clinic, where you will have to sign up for both hours separately)

Posted by Jeremy Jones at 11:53 PM | Comments (10)

January 26, 2010

Wednesday - Jan 27, 2010 "Grace"

Diablo CrossFit welcomes Ashlyn Ruth Kalogirou to the family!

Workout: "Grace"

30 Clean and Jerks (135lb men, 95lb women)

(really 'overhead anyhow', just get it from the ground to full overhead lockout anyway you want).

Log your results online by clicking here.

Getting good sleep:

Performance, and especially weight loss progression, can be slowed and even halted if you aren't getting good sleep. When doing workouts such as ours (even just in general), the traditional 8 hours is what most (as in 95% of people) need. But we really mean 8 HOURS. Many people think they can get by with less, but all they are doing is "getting by" - not thriving and making good progress. Below are a couple more gadgets/ideas to help you master the art of "Elite Resting".

Monitor your sleep rhythms:
Click on this article from Life Hacker about an iphone app that will help you monitor your sleep patterns. You basically put the phone in your bed with you and it monitors your movements. (I don't know how it works for couples, but maybe there is a setting for two people).

Pitch black environment:
Sleeping in a "pitch black" environment is also very important, especially if you have shift work, etc. Our ancestors slept when it got dark. Candles and firewood were hard enough to generate, wasting them doesn't make much sense. Sleeping in was hard when the sun came out at 5 in the morning and they didn't exactly have 'blackout curtains'.

Eliminate all artificial light (cell phone charging, digital clocks, I won't even mention the TV/Cable box lights. . . ), as well as any light infiltrating through the window. Here is an article talking about blackout curtains you can install yourself behind regular curtains.

If you have decent curtains but they do not close far enough, you can always use paper clamp style clips (look bad but work) or magnets (more subtle) to get the drapes to do what you want.

Supplemental Aids:
A couple of good supplements that can help you get a better nights sleep is melatonin (I prefer the 'sub-lingual drops'). Another is magnesium. Ancient Minerals is a great brand, Natural Calm is also good.

If you want to be an All Star in the gym, and in life, you have to also be an All Star in bed. . .er. . .when sleeping. . . .you have to be a good sleeper. Man that came out wrong. -jj

Posted by Jeremy Jones at 7:47 PM | Comments (30)

January 25, 2010

Tuesday - Jan 26, 2010

Apparently waking up to coach the 5am and 6am classes does something to your fashion sense.

Workout:

21 - 15 - 9

Kettlebell swings (53lb men, 35lb women)
Dumbbell thrusters (45lb men, 25lb women)
Knees to elbows

Log your results online by clicking here.

Article: Human Running Speeds of 35 to 40 Mph May Be Biologically Possible.

". . ."If one considers that elite sprinters can apply peak forces of 800 to 1,000 pounds with a single limb during each sprinting step, it's easy to believe that runners are probably operating at or near the force limits of their muscles and limbs," he said. "However, our new data clearly show that this is not the case. Despite how large the running forces can be, we found that the limbs are capable of applying much greater ground forces than those present during top-speed forward running." . . ."

". . .However, the researchers found that the ground forces applied while hopping on one leg at top speed exceeded those applied during top-speed forward running by 30 percent or more, and that the forces generated by the active muscles within the limb were roughly 1.5 to 2 times greater in the one-legged hopping gait. . . "

Click here for complete article.

Maybe we'll have to come up with some one legged hopping workouts for the near future and see if it helps people's sprinting times. -jj

Congratulations Jasmine and Stavros! It's a girl! Ashlyn Ruth Kalogirou, born at 4:25pm, 7lb 10oz, 19.5 inches.

Posted by Jeremy Jones at 8:37 PM | Comments (26)

January 24, 2010

Monday - Jan 25, 2010

Never run alone. . . again.

Workout: Weighted Pull Up

3 - 3 - 3 - 3 - 3

Dead hang only. Record loads or bands used for each round (compare to Dec. 28, 2009).

Metabolic Conditioning Workout:

3 rounds for time.

Run 200m
1 minute rest
Row 200m
1 minute rest

Record total time.

Log your results online by clicking here.

Article: Top 10 Mind Hacks for making your resolutions stick.

"Nothing but the strength of your convictions can keep a self-improvement promise going for at least 365 days. You can, however, boost your chance at success and outwit your worst habits with some motivational devices and clever thinking. . ."

Click here for complete article.

Right about now everyone's resolutions are starting to fall to the wayside. Hopefully the tips from the article will help you succeed.

Bonus Tip: Change the password you use for all your major accounts to something that reminds you of your goals. "Eatveggies", "Nograin", "sleepstretchroll", are all good ones. Turning off the 'auto login' can make you focus on these goals even more. Nothing like typing your goals 5-10 times per day to help remind you of their importance.

As soon as they get old (you can type them in your sleep), change them. You can change the words, change the order, etc. But any slight change will get you thinking about the goal again. -jj

Skills Clinic Today: Kipping Pull Ups - 1pm

Learn how to kip with the best of them. Sarah will be leading people through the steps of how to master the kipping pull up. Basic drills to get your first pull up, what to practice after you have your first pull up, etc.

Other Specialty Clinics this week:

Mixed Martial Arts: Thursday at 6pm (click here to sign up) Basic to intermediate techniques will be taught combining stand up fighting and ground fighting integrated into the same class. Emphasis on "hands on" training (not fitness conditioning or just punching pads).

Self Defense: Sunday at 1pm (click here to sign up) The epitome of "Functional" - Learn the basics of 'detect, diffuse, defend', your natural weapons, and what the most important attribute is to winning a life and death fight is. This class will include lots of hands on training and the practice of skills on a resisting opponent. No experience necessary.(this is a two hour clinic, where you will have to sign up for both hours separately)

Posted by Jeremy Jones at 7:54 PM | Comments (25)

January 23, 2010

Sunday - Jan 24, 2010

Captain Dan, getting air on his burpees.

Workout:

4 rounds for time

15 Snatch grip deadlifts (135lb men, 85lb women)
25 Wall Ball (10 ft - 20lb men, 10ft - 14lb women)

Log your results online by clicking here.

Posted by Jeremy Jones at 10:31 PM | Comments (5)

January 22, 2010

Saturday - Jan 23, 2010

Kate, with that shirt, I am pretty sure you'll fit right in with some of our more 'addicted' members - but remember kids, recovery is ALWAYS an option. Rest days, foam rollers, good sleep, etc.

Workout: G.I. Jane (fixed Bar height)

100 burpee pull ups for time

Men use pull up bar 7'9" (bar on Diablotron near mural and around to cage side)
Women use pull up bar 7'6" (bar on entrance side of gym)

Log your results online by clicking here.

Article: Understanding Cholesterol by Men's Health.

". . . Because of the physical properties of the plasma, the fatty lipoprotein particles separated and floated, with the lightest ones making it to the top first. Thanks to his analytical ultracentrifuge, Dr. Gofman discovered three major classes of lipoproteins. He named the lightest lipoproteins VLDL, for very-low-density lipoproteins (chicken-fat-type globules carrying triglycerides); the next most buoyant came to be known as LDL, and the heaviest were called HDL. Then Dr. Gofman asked people about their health and diet. He learned that having high LDL or high triglycerides correlated with an increased risk of heart disease, high HDL correlated with a low risk of heart disease, and that the two profiles responded entirely differently to foods in the diet. (He also learned that cholesterol could be packaged either tightly clustered or loosely assembled within LDL; measuring it did little to reflect this risk.) Saturated fat raised LDL, while carbohydrates raised triglycerides, ultimately lowering HDL. . . "

Click here for complete article.

Once you get past the 'lose 15 lbs in 8 weeks', the pop up ads, and the virtual frat party of "6 packs", this article does a pretty decent job of describing the different types of "cholesterol" levels (proteins actually) and how they apply to heart disease. Bottom line - eat more saturated fat like eggs, and cut out the refined carbohydrates. -jj

Posted by Jeremy Jones at 7:31 PM | Comments (7)

January 21, 2010

Friday - Jan 22, 2010

D-Roe and JJ go head to head at Sports Basement (JJ: 1, Darren: 347). More pictures from the Sports Basement Party on our Flickr Site!

Workout: Back Squats

5 - 5 - 5 - 5 - 5

Record loads used for each round.

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

10 one armed snatches. Right Hand (Men: 45lb db or kb, Women: 25lb db or kb).
10 one armed snatches. Left Hand (Men: 45lb db or kb, Women: 25lb db or kb).
15 box jumps (20" box)

Record rounds completed.

Log your results online by clicking here.

Great website powered by CrossFit / Paleo Powered Chickas!

". . . I asked a few friends to join me and speak to “you” on a daily basis about Nutrition “Paleo” to be exact! Fitness “the panel” ARE CrossFit Chicks, and everything “WOMEN” related from A-Z.

This page is for WOMEN, written by “REAL” Women. Our age ranges from early 20’s to late 40’s. We know what your thinking, because we are too! We have hormones, children, spouses, boyfriends, partners, jobs, family, friends, you name it, we have it, and we are just like “YOU”! MY GOAL for this blog is to SUPPORT and UNITE women from all over the WORLD. . . "

Click here for complete article.

(Considering that our gym is basically 2 women for every man. . . I thought this website was mighty applicable. Thanks Sarah for finding it! You will always be a lady in our eyes no matter how big your snatch or overhead squat gets. -jj)

Posted by Jeremy Jones at 8:40 AM | Comments (7)

January 20, 2010

Thursday - Jan 21, 2010

Yes. Jerks are that fun.

Olympic Weightlifting Warm Up: Sots Press, 3 sets of 8. Stay light, only go up in weight if your form is perfect and you aren't suffering from any shoulder issues.

Workout:

4 rounds for time.

10 Jerks - split or push okay (155lb men, 105lb women, rack use okay)
100m bumper farmer carries (45lb men, 25lb women)
20 SDHP (65lb men, 45lb women)
1 min rest

Log your results online by clicking here.

Article: "Let your kids try this at home"

"Play with a pocket knife. Break glass. Throw things from a moving car. Drive a nail. Find a beehive. Glue your fingers together with superglue.

Many parents would forbid their kids from doing these activities. They'd keep the superglue locked in a box where little fingers could never find it.

But Gever Tulley thinks these are exactly the sorts of things children should be doing . . ."

Click here for complete article.

(This looks like a great book for overprotective parents. I almost feel like the same type of book needs to be written for all the overprotective friends and family members of CrossFitters around the world. The ones that tell you that CrossFit is 'dangerous', 'not good for you', or 'hard on your joints'. The ones that tell you that 'dietary fat is bad', 'high protein diets are not good for you', and that 'it's okay because the label says "diet"'. Especially the ones that are 30+ pounds overweight, have a bad back/knee/shoulder (because of lack of exercise), and have never even seen a CrossFit workout let alone actually attempted to do one. -jj)

Posted by Jeremy Jones at 3:34 PM | Comments (12)

January 19, 2010

Wednesday - Jan 20, 2010

Diablo CrossFit: Forging Elite Footwear. (Foreground to background - Danny's oly shoes, Bryan "Brabdo" 's Vibrams, and Jennifer's Chuck Taylors.)

Workout: Weighted Ring Dips

3 - 3 - 3 - 3 - 3

Record loads used for each round.

Metabolic Conditioning Workout:

5 rounds for time.

1 rope climb
10 GHD sit ups
15 wall ball

Log your results online by clicking here.

Article: Lack of fish-borne brain nutrient linked to a problem characteristic of major brain and nervous system disorders:

". . . The omega-3 essential fatty acids found in fish and algae help animals avoid sensory overload, according to research published by the American Psychological Association.

The finding connects low omega-3 levels to the information-processing problems found in people with schizophrenia, bipolar disorder (manic-depression), obsessive-compulsive disorder, attention-deficit hyperactivity disorders (ADHD), Huntington's disease, and other afflictions of the brain and nervous system. . ."

Click here for complete article.

Olympic Weightlifting Clinic Tonight at 7!:

Click here to sign up!

Next Monday - Kipping Pull ups with Sarah. Monday at 1pm Sign up Now!

Posted by Jeremy Jones at 9:52 PM | Comments (27)

January 18, 2010

Tuesday - Jan 19, 2010

Mountain leads the class through a fun little double under and push up workout he came up with for the Sports Basement party (Holly, Ashley, and Justin can all attest to how 'fun' it was).

Olympic Weightlifting Warm Up: Push jerk; 2 sets of 10. Split jerk; 2 sets of 10. Stay light and work on getting as low as possible with good form.

Workout:

300 m row
15 double unders
250 m row
30 double unders
200 m row
45 double unders
150 m row
60 double unders

Record total time.

Log your results online by clicking here.

Article from Whole 9 Life Blog: "All Banged Up"

". . . Unfortunately, there’s a lot of information out there about how to exercise, but far less information about the application of proper rest and recovery techniques. I see more sub-acute and chronic injuries resulting from inadequate recovery from exercise (especially with high-intensity programs), than resulting from an acute or traumatic incident. The primary fault lies with inadequate or improper recovery from exercise, not the type or intensity of exercise. (To put it another way, it’s not that you’re hurting yourself doing pull-ups – more often than not, it’s because you’re not properly recovering from those pull-ups.) . . ."

Click here for complete article.

(Thanks to Adam for the article, even though you are a 'master relaxer' it is good to know you are looking out for the rest of us. Also - we just picked up a couple of "sticks" for the gym, so I expect you all to be using them! -jj)

Skill Clinic Wednesday night at 7pm!

“Looking to do some work on the Olympic lifts, but need to some direct coaching on what to work on? Thinking about signing up for the Oly Bootcamp, but you think you have some work to do before you’re ready? This skills clinic will cover the basics of any Olympic Weightlifting program, and the coach will prescribe some preparatory exercises and skill transfer drills you can practice on your own (based on your personal needs).

For those interested, you will also receive a form to fill out that the coach will use to put together your customized program for the next Oly Camp scheduled to start in March.”

Posted by Jeremy Jones at 8:16 PM | Comments (13)

January 17, 2010

Monday - Jan 18, 2010

+++Classes as usual Today!+++

Leah didn't lift the most weight on the one handed deadlift competition, but she sure got a lot of bonus points due to the stiletto heels and simultaneous 'beverage' consumption.

Group Warm Up: Box jumps for height. Focus on full hip extension. No need to go for maximum height, but challenge yourself.

Workout: Power Cleans

5 - 5 - 5 - 5 - 5

Dropping the bar after every rep is acceptable, but waiting more than a few seconds between reps is not.

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

20 lunge jumps*
10 pull ups

*A 'lunge jump' is performed by getting in the lunge position, one knee touching the floor (use of an abmat for padding is recommended) then jumping up and switching legs so that the other knee touches the ground. Each knee down is one rep (so it is 10 right and 10 left total). Walking lunges can be substituted if jumping is too difficult.

Log your results online by clicking here.

Article: Vigor Quest (supplementing for eternal youth).

". . . Under Comite’s guidance — and at an annual cost of about $10,000, most of it not covered by insurance — Bellizzi has gobbled vitamins and prescription-strength Omega-3 fatty acids. He follows a low-glycemic diet, lifts weights and jogs, all of which is familiar-enough health-and-fitness fare. Comite asserts, however, that “lifestyle alone isn’t enough” to counter the corrosive effects of aging. Therefore, twice a week Bellizzi grabs a pinch of abdominal skin and injects himself with human chorionic gonadotropin, or H.C.G., a hormone distilled from the urine of pregnant women. . ."

Click here for complete article.

Post thoughts to comments.

Skills Clinic Tonight at 6pm: "Programming Your Own Workouts for Competing in CrossFit Competitions" Tonight at 6pm

Looking to tweak your training to fill up the gaps and weaknesses? Want to know how you get the most gains performance wise before entering a CrossFit (or CrossFit style) program. Then this class is for you.

Sign up here.

Posted by Jeremy Jones at 5:14 PM | Comments (12)

January 16, 2010

Sunday - Jan 17. 2010

+++Classes as usual Tomorrow! (Monday -Dr. King's Day)+++

Just some of the people who turned out for the Sports Basement party.

Workout: "Disagreement Gone Bad" (not as bad as a 'fight')

1 minute at each station, count reps. 3 rounds total.

Row
Box Jump (20")
Medicine Ball Squat Clean (20lb)
Push Press (men: 45lbs, women: 33)
Rest 1 minute

Record total reps (calories for row) and add them all up for a grand total score.

Log your results online by clicking here.

Posted by Jeremy Jones at 7:25 PM | Comments (15)

January 15, 2010

Saturday - Jan 16, 2010 "Sports Basement Party Today!"

+++3pm class at Sports Basement Today!+++

Miles overhead squats some good weight.

Workout: Overhead Squat

3 - 3 - 3 - 3 - 3

Metabolic Conditioning Workout:

As many double unders as possible in 5 minutes.

Log your results online by clicking here.

Article: "Age couldn't kill him. . . .but apparently minivans can take the life force out of you even if you are 104 years old."

"Joe Rollino once lifted 475 pounds. He used neither his arms nor his legs but, reportedly, his teeth. With just one finger he raised up 635 pounds; with his back he moved 3,200. He bit down on quarters to bend them with his thumb.

People called him the Great Joe Rollino, the Mighty Joe Rollino and even the World’s Strongest Man, and what did it matter if at least one of those people was Mr. Rollino himself. . . "

Click here for complete article.

Sports Basement Party today at 1:30pm!

Free wine, beer and food from 1:30 to 3:00pm. Get 20% off the entire store! We'll have a barbell for some max effort lifts as well.

Posted by Jeremy Jones at 2:00 PM | Comments (7)

January 14, 2010

Friday - Jan 15, 2010

Jennifer getting some air on her Double Unders.

Workout:

3 rounds for time.

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

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

Log your results online by clicking here.

Cool resource for 'Peak Season' food variety:

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

Click here to see the map.

Saturday 3pm class will be held at Sports Basement!

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

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

January 13, 2010

Thursday - Jan 14, 2010

Chris Wa giving the typical 1000 yard stare post workout.

Workout: Strict Press

3 - 3 - 3 - 3 - 3

Record loads used for each round.

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

5 burpees
10 kettlebell swings (men 54lb kb, women 35lb kb)

Log your results online by clicking here.

Article: Study suggests watching TV lowers lifespan, regardless of exercise level.

". . . People who watched more than four hours a day showed an 80% greater risk of death from cardiovascular disease and a 46% higher risk of all causes of death compared with those who watched fewer than two hours a day, suggesting that being sedentary could have general deleterious effects. The numbers were the same after the researchers controlled for smoking, high blood pressure, high cholesterol, an unhealthy diet and leisure-time exercise.

"What we showed was that irrespective of a person's exercise level, sitting for four or more hours watching television was linked to a significant increase in risk of death compared to watching lower amounts of TV . . ."

Click here for complete article.

"Gaming Workouts" Skill Clinic tonight at 6pm!

Learn how to maximize your performance to set personal records and win competitions. Learn about "pacing", working to your strengths, and how to look at workouts you have never completed and dissect them for the best times. Benchmark workouts will be covered and administered (you can choose which one).

Don't Forget about the Sports Basement Party This Saturday from 1:30 - 3:00pm!

Posted by Jeremy Jones at 8:51 PM | Comments (8)

January 12, 2010

Wednesday - Jan 13, 2010 - "Jackie"

Rowing time as family time (Cody, Moises and Jolie get in some rowing practice)

Olympic weightlifting warm up: overhead squat, 3 sets of 8. Beginners stick with the pvc. Intermediate/Advanced people can make it challenging and add more weight.

Workout:

Metabolic Conditioning Workout: "Jackie"

1000m row
50 thrusters (45lb bar)*
30 pull ups

*Ladies can scale down to 33lbs if they want (but I expect the elite women do it with 45lbs).

Record total time.

Log your results online by clicking here.

Article: "The 'best' way to loose weight. . ."

". . .If a diet plan recommends additional fiber or supplements, there’s a good chance it’s lacking key nutrients. While a supplement might help, it would take extensive lab analysis for you to know what nutrient and how much you might need, or whether there are needs that can’t be filled by an artificial supplement. Hands down, the best diet plan is one that is nutritionally complete using real foods.

A simple way to control calories and portions is to eat prepackaged, processed foods like shakes or food bars. . . "

Click here for complete article.

This article does make some good points (nutrition results can be very individualized, lifelong nutrition is better than temporary "dieting", slow weight loss is better. . . ) - but as the quote above demonstrates, there is some incongruity. The primary emphasis she is putting out is that "Whatever you eat, if portions are controlled in some way, either by eating less or by knocking out foods that are normally on your menu, you’ll eat fewer calories and lose weight." - and that it is the best way to loose weight.

This type of conventional thinking is what screws everyone up! Cutting calories will get you to loose weight - your body will say "hey, I am not getting enough calories, why don't I get rid of some of this muscle, it needs way more calories to sustain . . ." It is the same thing when a company/corporation has money issues, it has layoffs. Not enough money to go around. . . lay off some of the workers before spending the savings. The workers are 'costing' the company money, the savings is not.

Don't "lay off" your muscles. Eat enough good and "real" foods to sustain high energy outputs and lots of muscle. Don't cut calories in an effort to "loose weight". -jj

New skills clinic calendar!

Thursday, January 14th @ 6 PM - "Gaming the workout for competitions and PRs" with Jeremy
Monday, January 18th @ 6 PM - "Training for CrossFit Competitions" with Jeremy
Wednesday, January 20th @ 7 PM - "Olympic Lifting Prep" with Mark
Monday, January 25th @ 1 PM - "Kipping Pull Ups" with Sarah
Thursday, January 28th @ 5 PM - "MMA" with Jeremy
Sunday, January 31st @ 12 PM - "Self Defense" with Jeremy

Posted by Jeremy Jones at 7:20 PM | Comments (14)

January 11, 2010

Tuesday - Jan 12, 2009

Ron and Lynn C went down to Calistoga for some "secret" training, the photo above is from a contemporary art gallery they visited! (Click on the picture to see a component of their program).

Workout: Deadlifts

Warm up with snatch grip deadlifts, then:

5 - 5 - 5 - 5 - 5

Record loads used.

Metabolic Conditioning Workout:

10-8-6-4-2

Dumbbell* push press R (men 45lb, women 25lb)
Dumbbell push press L (men 45lb, women 25lb)
40ft 45lb dumbbell Suitcase lunge ('suitcase" means you only use one db in one hand held at your side).

*Scale up to a 45lb barbell for an extra challenge.

Record total time.

Log your results online by clicking here.

Article: "The New Age Cavemen and the City"

". . .They regularly grumble about vegans, whom they regard as a misguided, rival tribe. But much of the conversation is spent parsing the law of the jungle. The most severe interpretations generally come from Vladimir Averbukh, a jaunty red-headed Web manager for the city who was born in Tashkent, Uzbekistan. Upon visiting Mr. Durant’s apartment for the first time, in August, Mr. Averbukh scowled at a tomato plant on his host’s roof deck. . ."

Click here for complete article.

Posted by Jeremy Jones at 7:22 PM | Comments (26)

January 10, 2010

Monday - Jan 11, 2010

Jared (and his evil twin "J-Ro") demonstrates good full range of motion push ups (from the floor to fully extended arms).

Olympic Weightlifting Warm Up: "Hang power clean, pause, front squat" - 3 sets of 10 - Perform a hang power clean, catching the barbell in a partial squat. Pause for at least 2 seconds, then continue down from there into a front squat. Try to get lower and lower each time (where you catch the bar). Use an empty barbell or moderate load. Make sure the hips are opening completely on the pull.

Workout: For time. (aka "Macy's Day Parade" - we miss you Macy! -jj)

800m run
100 push ups
400m run
100 sit ups
200m run
50 push ups
100m run
50 sit ups

Record total time.

Log your results online by clicking here.

Article: Big surprise? - Exercise plus Dieting Better Than Cutting Calories Alone.

". . ."The big improvement was related to blood pressure," Larson-Meyer said. The exercising and dieting group had greater blood pressure improvements, and improvement in cholesterol and insulin sensitivity, too, she said.

"It's not surprising at all," Larson-Meyer added. "They definitely work together." . . ."

Click here for complete article.

At Diablo CrossFit, we never "prescribe" cutting calories. We focus on eating better quality food. Sometimes this will reduce the total caloric intake for certain people (not having that second caramel macchiato. . . or first one for that matter), but this is not our primary aim. We want to fuel our life and our workouts using 'premium' fuel for 'premium' performance.

You can't run a race car on cheap gasoline and you can't create a 'good metabolism' on crap food. Just eating "less" of the bad stuff won't help either.

Eat the good stuff (Lean meats, veggies, nuts, seeds, some fruit, a little starch, no sugar, no grains, etc), and if you are hungry - just eat more of it. Starving yourself will just make you tired, grumpy, perform poorly, and generally nobody will want to be around you. -jj

Sports Basement Party this Saturday!

Saturday, January 16th at the Sports Basement in Walnut Creek. Click here for details.

Post to comments if you plan on coming.

Posted by Jeremy Jones at 8:02 PM | Comments (37)

January 9, 2010

Sunday - Jan 10, 2010

Brandon doing some push presses (Stavros provides shirtless coaching).

Workout:

3 rounds, Maximum Strict Pull ups

Do as many strict pull ups as possible without letting go of the bar or touching the ground. 3 attempts. Rest as needed (think of it like a max effort day). If you are still using bands for pull ups, use the same band for every round.

Metabolic Conditioning Workout:

Tabata Squats
Rest 1 minute
Tabata Mountain Climbers* (Rest in the up position)

*One mountain climber repetition is each time one of your feet comes up (toes even with the heel of the hand). The opposing foot must be extended out to the full push up position (use a line on the ground or seam to make sure full range of motion is maintained). If you are not flexible enough to achieve this position, scale down my doing a more limited range of motion.

Record reps for each round and total reps.

Log your results online by clicking here.

Article: Restaurants and packaged foods have more calories than the labels say.

"Measured energy values of 29 quick-serve and sit-down restaurant foods averaged 18% more calories than the stated values. Likewise, measured energy values of 10 frozen meals purchased from supermarkets averaged 8% more calories than stated on the label. . ."

Click here for complete article.

(Another reason not to worry about 'counting calories', but even more to the point, another reason to avoid food with labels if you can! -jj)

Posted by Jeremy Jones at 3:28 PM | Comments (3)

January 8, 2010

Saturday - Jan 9, 2010

DCF welcomes Jake to the family (and wearing a 'Ramones' shirt while working out. . . we know you'll fit RIGHT in).

Workout:

For time:
50 Double Unders
20 Ring Dips
40 Double Unders
16 Ring Dips
30 Double Unders
12 Ring Dips
20 Double Unders
8 Ring Dips
10 Double Unders
4 Ring Dips

Record total time.

Log your results online by clicking here.

Something that you will NEVER see at Diablo CrossFit:

Posted by Jeremy Jones at 9:01 PM | Comments (7)

January 7, 2010

Friday - Jan 8, 2010 "Fran"

Jasmine 9+ months pregnant. Just a few weeks (or less) left!

(I like to call this one "now you see the belly - now you don't!" Good luck Jaz, you are an inspiration to us all and we're all rooting for a fast and simple delivery! -jj)

Workout: "Fran"

21 - 15 - and 9 reps of

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

Record total time.

Log your results online by clicking here.

Video: "Weightlifting Fail" (Actually it is a deadlift, and it was successful -if not a little off form wise-, but watch what happens when the blood pressure effect sets in)

Weightlifting Fail
by failblog

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 6, 2010

Thursday - Jan 7, 2010

Laci hammering out chest to bar pull ups (Laci is another DCFer going to the CrossFit sectionals).

Workout:

As many rounds as possible in 20 minutes:

Run 400
20 Virtual Shoveling Reps* (men use empty bar plus 45lbs on one side, women use empty bar plus 25lbs on one side).

Record total rounds.

Log your results online by clicking here.

Article: The Hidden Benefits of Exercise.

"Medical experts say inactivity poses as great a health risk as smoking, contributing to heart disease, diabetes, hypertension, cancer, depression, arthritis and osteoporosis. The Centers for Disease Control and Prevention says 36% of U.S. adults didn't engage in any leisure-time physical activity in 2008.

Even lean men and women who are inactive are at higher risk of death and disease. So while reducing obesity is an important goal, "the better message would be to get everyone to walk 30 minutes a day" says Robert Sallis, co-director of sports medicine at Fontana Medical Center, a Southern California facility owned by managed-care giant Kaiser Permanente. "We need to refocus the national message on physical activity, which can have a bigger impact on health than losing weight." . . . "

Click here for complete article.

Don't forget to come to Sports Basement on January 16th at 1:30 for the Diablo CrossFit party!

DCFers, their families and friends will get 20% purchases! We are also planning on letting people try for some 1 rep maxes in the barbell movements (Clean, Snatch, Deadlift, etc). So you can show off your freakish strength to all your family and friends!

Posted by Jeremy Jones at 7:09 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!

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.

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)

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 4, 2010

Tuesday - Jan 5, 2010 "Rowing Repeats"

Malissa conquers the rope.

Olympic Weightlifting Warm Up: Overhead squats, three sets of 8. Start with PVC or empty bar, then go up each set.

Workout: "Rowing Repeats"

Row 500m
Rest 2 minutes

4 rounds record times for each interval.

Log your results online by clicking here.

Challenge of the Month: January "Row, row, row your boat"

How many meters can you go in 20 strokes? Starting at zero meters, pull the handle 20 reps and see how far you can go. Any damper setting may be used. The handle cannot go past your clavicle. Prizes will be awarded to top male and top female athlete over 5' 10" tall, and top male and top female athlete under 5' 10" tall.

As usual, we encourage everyone to try as many times as possible until the 31st!

Remember that these meters can be used for the Concept 2 Virtual Rowing competition this month. Click here to create an account and sign up for the Diablo CrossFit team!

Article: Obesity now posing larger burden on quality of life than smoking

Posted by Jeremy Jones at 4:11 PM | Comments (28)

January 3, 2010

Monday - Jan 4, 2010

Sarah loves jerks (and push presses).

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.

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 2, 2010

Sunday - Jan 3, 2010

Danny shows Olive some rowing form (or was it the other way around?).

Workout: Team Workout

100 wall balls (10ft/20lb ball men 8ft/20lb ball women)
100 one arm dumbbell power snatches (45lb men, 25lb women)
100 pullups
200 abmat sit ups
10 rope climbs (15')

Post total time.

Log your results online by clicking here.

Article: The Paleo Diet - So easy a caveman can do it. . .

" . . . The scientific premise, as Main suggests, is that our dietary needs were formed 500 generations ago and are nearly identical to those of Stone Agers. This was first proposed in the 1980s, but popularized with 2002's "The Paleo Diet," by Loren Cordain, a professor at Colorado State University. Cordain points to Paleo man's proper balance of omega-3 and omega-6 fats, a balance that would have prevented chronic heart conditions. He also details the havoc starchy carbohydrates cause for blood glucose and insulin levels and the toxicity of sodium. . . "

Click here for complete article.

Posted by Jeremy Jones at 10:24 PM | Comments (3)

January 1, 2010

Saturday - Jan 2, 2010

Diablo Crossfit is in agreement with Derek's shirt.

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.

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.

Olympic Weight Lifting Warm Up: with a light to moderate load, 3 hang power snatches and 3 snatch balances. 5 rounds. Go up in weight if you feel comfortable.

Workout: Max Effort / Benchmark Testing Day

Use a partner to count reps and keep time. DO NOT TRY AND DO ALL IN ONE DAY. Try to complete at least 3 - 4 within the hour.

If you would like to do a Metcon instead (Workout of the Day) - Refer to your trainer. We'll take good care of you.

Log your results online by clicking here.
(You can find all of the above 'maximum effort' tests using Beyond the Whiteboard's search feature)

Check out DCF on KTVU Channel 2 Today!!

Click to Play (and watch BigD climb)!

Most likely, the largest segment will air on the earlier show (5AM - 9AM), but smaller segments will most likely be run throughout the day!

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

"6am Matt’s" 1 year DCF testimonial…

Sorry if it’s a bit long but here are my stats for my 1 year anniversary at Diablo CrossFit!

I came to the “New Shed” on Jan 10th 2009 with a referral from my pal Ben Crew.

I walked in at 288lbs, waist size was a 48 inch and I was wearing up to a 3XL tee shirt. I talked to Jeremy for about a half hour and decided to join on the spot. I was very fit and athletic in high school and college but let my self go by doing all the things you shouldn’t do as you get older.

My first training session (The "Diablo CrossFit Newbie) was with Luca. It took me almost 12 minutes to complete the workout (most people finish in 8 - 10). I could not run a full 1/4 mile, nor could I do a single pull up. After I finished I remember being out of it driving home. When I got home I passed out on my bed with out even changing out of my sweaty gym gear. I slept for almost 3 hours and when I woke up I felt destroyed. I had a good feeling about DCF and the results I could get if I focused on the work ahead. From this point on I decided to go with what ever My DCF peeps told me (JJ & Jimmy G). All I had to do was to check my ego at the door and put in the same amount of work that everybody else was doing.

The workouts were all hard even, when I used the biggest rubber band for assisted pull ups.

I was a big giant sweaty mess and that’s the truth.

March ….(Paleo Workshop) with JJ , D-roe & Stav

I was about 2 months into the classes and went to the workshop and listened to these 3 guys talk about their diets and how they performed when they were on point with the paleo diet.

I asked questions and took notes and decided I was going to do Paleo to help with my quest for good health. I started the day after the workshop and have never looked back.

To be totally honest I can count how many times I have cheated on my diet since the start.

My 2010 Stats…

I just got on the scale as I was putting on my work uniform and I’m now at 203lbs

My waist is now at 36 inches, and my T-shirt size is in between a Lrg & Xl

My max pull ups is at 26 , Fight Gone Bad score is 317 and climbing. I have made some incredible new friends and family. I plan on never letting myself go again. I am starting to get my goals together for 2010 and they will be big goals for me. This story is just beginning !!

Posted by Jeremy Jones at 5:01 PM | Comments (24)

December 30, 2009

Thursday - Dec 31, 2009

+++New Year's Eve and New Year's Day hours posted below!+++

Jodi getting after some cleans.

Workout: Back Squat

5 - 5 - 5 - 5 - 5

Record loads to used each round.

Metabolic conditioning workout:

Try for your Year End Goals!

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.

(Everyone can thank Mountain for the idea).

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

Compare to the results from last year by clicking 'continue reading' at the bottom of today's post.

Log your results online by clicking here.

Holiday Hours Today and Tomorrow!

THURS., 12/31 (New Years Eve) - Closing at 3pm, Elements "B" will be at 11am, Elements "D" will be at 1pm.

FRI., 1/1/10 (New Year's Day) - Open 10am to 3pm (classes as usual during open hours; feel free to come in and try for your year end goals!)

Female
Amy Hollshwandner 19 & Under 13.32 minutes
Kelly Carlson 20 - 29 9.57 minutes
Marcy Akard 30 - 39 8.39 minutes
Nancy Farzan 40 - 49 10.59 minutes
Daria Fireman 50 - 59 11.40 minutes
Carolyn Karis 60 & Over 16.05 minutes

Male
Max Talmadge 19 & Under 11.39 minutes
Eric Fitz 20- 29 8.00 minutes
Chris Badolato 30 - 39 8.19 minutes
Mark Dolan 40 - 49 7.48 minutes
Mark Trahanovsky 50 - 59 7.57 minutes
Ralph Hendrix & Michael Cartmell
(Tie)60 & Over 11.41 minutes

(thanks for finding those Tami!)

Posted by Jeremy Jones at 7:14 PM | Comments (17)

December 29, 2009

Wednesday - Dec 30, 2009 "Happy Birthday Holly"

Happy Birthday Holly.

Workout: "Filthy Sixty"

60 seconds at each station. Rest 60 seconds between each movement.

Box jumps 24 (inch box),
Jumping pull-ups,
Kettlebell swings (1 pood),
Walking Lunge counting steps
Knees to elbows,
Push press (45 pounds),
Back extensions,
Wall ball shots (20 pound ball),
Burpees,
Double unders.

Perform if there is not enough equipment, perform the movements in any order, the only exception is that the burpees and double unders must be last.

Count repetitions for each exercise, note it during the rest period, then add it all up for a grand total.

Log your results online by clicking here.

Article: "Beware of the Sexy Metcon" by Whole 9 Life

". . .But the biggest danger by far is this – these Sexy Met-Cons can quickly take a dive into “overkill” territory, where your training starts to hurt more than it helps. You can’t tell me that day after day of Filthy Fifties won’t produce a sharp decline in movement integrity, and the overuse of certain muscle groups, joints and tendons. (How many days of kipping, ring dips and push-ups can you do before your elbows starts to hurt?) In addition, the body goes into serious cortisol production around the half-hour mark, so these day in, day out, longer length workouts wreak all kinds of havoc on the body. These kind of met-cons (much like long distance “cardio”) are notorious for pushing people into over-trained territory, and where over-training lives, injury is soon to follow. . . "

Click here for complete article.

(And this article is a pretty good summary why we don't do workouts like Fight Gone Bad and the Filthy Fifty every day folks. Say it with me. . . "We love max effort days. There is no such thing as strong enough, powerful enough or fast enough. . ." -jj)

Post thoughts to comments.

Posted by Jeremy Jones at 3:31 PM | Comments (38)

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).

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.

Found this awesome parody on Mark's Daily Apple.

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 (24)

December 27, 2009

Monday - Dec 28, 2009

Yes. Any woman who can deadlift over 200lbs does have a "Bad Ass". (read Jamie's socks)

Workout: Weighted Pull ups

3 - 3 - 3 - 3 - 3

Dead hang only (no kipping). If weighted or dead hang pull ups are beyond your ability, use the smallest band possible. Try different grips (palms in, palms out, etc).

Record weight used for each round.

Metabolic conditioning workout: Work on your Year End Goals or,

As many rounds as possible in 10 minutes.

15 Sumo Deadlift High Pulls (men: 115lbs, women: 75lbs)
Run 200m

Record total rounds.

Log your results online by clicking here.

January Rowing Challenge by Concept 2!

During the month of January, a team of Diablo CrossFitters will be representing DCF in the Concept 2 January Virtual Challenge.

All you have to do is create an account by clicking here, request to be a part of "Diablo CrossFit", then row like mad during the month of January. You'll log your meters and add them to the team total. If we get to 1,000,000 meters, we'll be eligible for really cool prizes. There is no cost or distance obligation, so we expect a lot of people to at least put in a few thousand meters (Matt F will probably put in 500k himself).

If you have any questions post them to comments below.

Posted by Jeremy Jones at 7:23 PM | Comments (16)

December 26, 2009

Sunday - Dec 27, 2009

Robert G doing thrusters (and trying to breathe).

Workout:

3 rounds for time of:
250m Row
25 Double Unders
10 Thrusters (men: 135 lbs, women: 85 lbs)
Rest 1 minute

Record total time (excluding the final rest minute of course).

Log your results online by clicking here.

Posted by Jeremy Jones at 4:57 PM | Comments (7)

December 25, 2009

Saturday - Dec 26, 2009 "Elizabeth"

Ronnie Lo has weighted dips all day long.

Workout: "Elizabeth"

21-15-9 reps of:

Squat Clean* (men: 135lbs, women: 85lbs)
Ring dips.

*substitute a power clean + front squat for each squat clean if technique is an issue.

Record total time

Log your results online by clicking here.

For some good squat clean inspiration watch this video that Big Dave posted yesterday in the chat box:

Posted by Jeremy Jones at 7:24 PM | Comments (13)

December 22, 2009

Wednesday - Dec 23, 2009

Meg H and Lauren L attack DT.

Workout:

4 rounds for time.

400m run
50 squats

Record total time.

Log your results online by clicking here.

Article: Children's fitness levels decreasing regardless of income levels or obesity.

". . . They found significant falls in fitness levels, concluding the average 10-year-old in 1998 could beat 95% of youngsters in 2008 in running tests. . . "

Click here for complete article.

(and you thought fitness levels were bad when you were in school! -jj)

Registration for the 2010 Sectionals starts at 1pm!

Click here for details.

NorCal Sectional: March 27-28 (the same day as the "Fight for Air Climb!")
Archbishop Mitty High School, 5000 Mitty Avenue, San Jose, CA 95129
California (North of San Luis Obispo County)
Regional Seeds: 20 men, 20 women

UPDATE!

It looks like we'll have to enter the NorCal Sectionals (no opting to go to the ones down south instead).

If you planned on doing the Climb for Air and watching the Sectionals, I recommend keeping your commitment to the climb (and we'll see you all on Sunday I hope!) If you were considering *competing* in the sectionals, I recommend doing that versus the Climb for Air for a few reasons:

(read my comments in 'comments' or click 'continue reading' below)

- Even if you don't run the stairs, you can continue to raise money for a good cause. I am sure you sponsors wouldn't mind paying the same amount for Lung Cancer research even if you went to the Sectionals instead.

- There will likely be many more people running the stairs than competing in the Sectionals (people who were not considering entering the Sec.). If even more people bow out of the sectionals to do the stair climb, we will not have a 'good' showing (not enough people competing for DCF at the CFSec. . . or CF Regionals for that matter!).

- CF is what we do! There is no experience like competing against other CrossFitters from northern California to see where you rank. It will also motivate you even more to attack your weaknesses and give you the excuse to be more consistent in your training and your diet.

- The Sectionals will also provide much needed experience for those who might be on the Affiliate Team this year, or for future competitions next year! I kick myself all the time for not entering back in 2007 or 2008.

On the cost. Pricey yes, but the way I read it is $25 per day (no word on parking costs ;) ). I seriously doubt that they'll charge for kids. $25 for an indoor all day event it terrible. Especially for an event that is not sponsored. Hopefully, they can drum up some sponsors who will provide free food and drink. Then $25 a day is a steal.

And I leave you with this:

Once more unto the breach, dear friends, once more;
Or close the wall up with our collapsed bodies.
In peace there's nothing so becomes a man
As modest stillness and humility:
But when the blast of war blows in our ears,
Then imitate the action of the tiger;

Stiffen the sinews, summon up the blood,
Disguise fair nature with hard-favour'd rage;
Then lend the eye a terrible aspect;
Let pry through the portage of the head
Like the brass cannon; let the brow o'erwhelm it

As fearfully as doth a galled rock
O'erhang and jutty his confounded base,
Swill'd with the wild and wasteful ocean.

Now set the teeth and stretch the nostril wide,
Hold hard the breath and bend up every spirit
To his full height. On, on, you noblest DCFers.
Whose blood is fet from fathers of war-proof!

Fathers that, like so many Alexanders,
Have in these parts from morn till even fought
And sheathed their swords for lack of argument:
Dishonour not your mothers; now attest
That those whom you call'd fathers did beget you.

Be copy now to men of grosser blood,
And teach them how to war. And you, good DCFer.
Whose limbs were made in The Shed, show us here
The mettle of your pasture; let us swear
That you are worth your breeding; which I doubt not;

For there is none of you so mean and base,
That hath not noble lustre in your eyes.
I see you stand like greyhounds in the slips,
Straining upon the start. The game's afoot:

Follow your spirit, and upon this charge
Cry 'Diablo CrossFit Rules!'

(I borrowed 'some' of that from Shakespeare)

-jj

Posted by Jeremy Jones at 1:44 PM | Comments (30)

December 21, 2009

Tuesday - Dec 22, 2009

Big Dave nailing 405 for 3 reps the day before his birthday! (Happy Birthday David!)

Workout:

As many rounds as possible in 10 minutes,
15 Ring push ups
2 Rope climbs
30 second L-sit
20 Box Jumps (24" box)

Rest 2 minutes

As many rounds as possible in 10 minutes
15 Ring push ups
2 Rope climbs
30 second L-sit
20 Box Jumps (24" box)

Record combined total rounds completed for both cycles.

Diablo CrossFit Events Page is Live!

Click here or at the tab above for news and information regarding upcoming events. It will take a few days to get it populated with all the upcoming events, but the first one is a good one. . .

Diablo CrossFit Party at "Sports Basement"!
Food, drinks, a 20% off discount, go to the events page to find out more!

Click here for complete article.

Posted by Jeremy Jones at 7:58 PM | Comments (35)

December 20, 2009

Monday - Dec 21, 2009

Don't forget to put on your "Deadlift Face" when doing deadlifts (Raymond's is legit).

Workout: Deadlift

3 - 3 - 3 - 3 - 3

Record loads used each round.

Surprise Metabolic conditioning workout to follow.

Article: Disordered eating may affect 10 - 15% of women.

". . ."About 13.7 percent of women interviewed for this study reported binge eating one to five days or one to seven times per month," she says, noting 2.5 percent of women reported forcing themselves to vomit, use laxatives, or use diuretics to maintain their weight or shape. . ."

Click here for complete article.

Holiday Schedule!

THURS., 12/24 (Christmas Eve) - Closing at 3pm (2pm class will be the last class of the day). Elements "D" will be at 1pm.

FRI., 12/25 (Christmas Day) - Closed

THURS., 12/31 (New Years Eve) - Closing at 3pm, Elements "D" will be at 1pm.

FRI., 1/1/10 (New Year's Day) - Open 10am to 3pm (classes as usual during open hours; feel free to come in and try for your year end goals!)

All other days will be 'business as usual'!

Holiday Gift Ideas!

Desperate for a gift? Or tired of your friends and family making excuses for not trying Diablo CrossFit?

Buy them an "Elements Package" for $40! That's right folks, you can give the gift of health, longevity, fitness, and looking hot by purchasing these holiday packages containing the first 4 visits to the gym online and giving them out as gifts!

You'll have to start an "account" with their name on it, then buy it yourself. We'll take care of the rest!

Click here, and select "CrossFit Group Classes" then "Holiday Elements Package" and you'll be ready to go!

We also have Mark Sisson's book "The Primal Blueprint" at the gym for only $26.00! (That is less than if you could find it at Barnes and Noble).

So don't fret if you haven't finished shopping, we've got you covered.

Posted by Jeremy Jones at 7:18 PM | Comments (21)

December 19, 2009

Sunday - Dec 20, 2009

Mike "Big Daddy" P gets in touch with his bondage tendencies (and I am not sure how he made his rope do that).

Workout:

As many rounds as possible in 20 minutes.

500 m Row
25 Turkish Get-Ups with a Kettlebell (men: 53 lbs, women: 35lbs)

Post total rounds.

Good to know: Hangovers feel worse after whiskey versus vodka.

Posted by Jeremy Jones at 8:04 PM | Comments (13)

December 18, 2009

Saturday - Dec 19, 2009 "Holiday Gift Ideas"

Jared Rosten vs "Helen"

Workout:

15 Dumbbell Strict Presses (men: 45lbs, women: 25lbs)
Run 400m
15 Dumbbell Push Presses (men: 45lbs, women: 25lbs)
Run 400m
15 Dumbbell Push Jerks (men: 45lbs, women: 25lbs)
Run 400m

Record total time.

Holiday Gift Ideas!

Wondering what to get that certain someone who has everything? Or tired of your friends and family making excuses for not trying Diablo CrossFit?

For those people not We also have Mark Sisson's book "The Primal Blueprint" in stock at the gym for only $26.00! (That is less than if you could find it at Barnes and Noble).

So don't fret if you haven't finished shopping, we've got you covered.

Posted by Jeremy Jones at 7:42 PM | Comments (20)

December 17, 2009

Friday - December 18, 2009

Jasmine rowing, Meg provides moral support and is next in line (on the rower and about two months or so behind in pregnancy!)

Workout:

4 rounds for time.

20 Pull ups*
10 Front squats (men: 155, women: 105) from the floor - no rack
Sprint 200m

*Scale up to 'chest to bar' if you are feeling frisky.

Record total time.

Jasmine and Stavros' party is tonight! Post to comments what you plan on wearing

Didn't get the invitation? Post to comments to see if there still room. The party is open to all DCFers past, present and related!

Have you been to our Facebook Page Lately?
Diablo CrossFit

Promote Your Page Too

Pictures, social updates, sneak WOD previews, events, discussions, feedback. . . Check it out!

Posted by Jeremy Jones at 9:52 PM | Comments (11)

December 16, 2009

Thursday - Dec 17, 2009

Have you overhead squatted your child lately?

Workout: Overhead Squat

5 - 5 - 5 - 5 - 5

Record loads used for each round

Metabolic conditioning workout: As many rounds as possible in 7 minutes

7 Burpees
7 Ring dips

Record rounds completed.

Article: Olympic Weightlifter gives birth unexpectedly during training.

"Chilean Olympic weightlifter Elizabeth Poblete has given birth to a baby boy during a training session, without having known she was pregnant. . ."

(consider this a warning to all DCF'ers who don't already know they are pregnant. -jj)

Click here for complete article.

Article: Alzheimers risk linked to low levels of the hormone Leptin.

"High levels of a hormone that controls appetite appear to be linked to a reduced risk of developing Alzheimer's disease, US research suggests.

The 12-year-study of 200 volunteers found those with the lowest levels of leptin were more likely to develop the disease than those with the highest. . ."

Click here for complete article.

Posted by Jeremy Jones at 7:06 PM | Comments (19)

December 15, 2009

Wednesday - Dec 16, 2009 "Annie"

Post caption to comments.

Workout: "Annie"

50 - 40 - 30 - 20 - 10

Double Unders
Sit ups

Record total time.

If you have extra time, work on your "Year End Goals!" (We've only got two more weeks!)

Article: More Than 90 Percent of People With Gum Disease Are at Risk for Diabetes, Study Finds.

". . .Dr. Strauss determined that 93 percent of subjects who had periodontal disease, compared to 63 percent of those without the disease, were considered to be at high risk for diabetes and should be screened for diabetes. The guidelines recommend diabetes screening for people at least 45 years of age with a body mass index (a comparative measure of weight and height) of 25 or more, as well as for those under 45 years of age with a BMI of 25 or more who also have at least one additional diabetes risk factor. In Dr. Strauss's study, two of those additional risk factors -- high blood pressure and a first-degree relative (a parent or sibling) with diabetes -- were reported in a significantly greater number of subjects with periodontal disease than in subjects without the disease. . . "

Click here for complete article.

Posted by Jeremy Jones at 10:25 PM | Comments (15)

December 14, 2009

Tuesday - Dec 15, 2009 "DT"

Happy Birthday to the big guy!

Workout: "DT"

5 rounds for time.

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

(ladies scale down 105lbs for Rx'ed women's weight)

Record total time.

Website:

Worried that your liberal (sometimes excessive) wine habit isn't doing the environment any favors? Check out:

www.biorganicwines.com

Looking to perfect your steak technique? Check out this article for learning about 'resting' your meat. (Thanks Mountain!)

The importance of resting meat.

Don't Forget - Holiday party at Jasmine and Stavros's house this Friday!

Posted by Jeremy Jones at 5:23 PM | Comments (40)

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)

Olympic Weightlifting Warm up:

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

Workout: 400m repeats

400m run
Rest 2 minutes

Four rounds. Record time for each round.

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 12, 2009

Sunday - Dec 13, 2009

Mark walks another Newbie through her paces (his sister Tracy watches).

Workout: Snatch

1-1-1-1-1-1-1 reps

Record loads used for each round. (power snatch or squat snatch okay).

Metabolic conditioning workout: Choose one -

9 muscle ups
100m farmer carry with 45lb plates(25lb women)
6 muscle ups
100m farmer carry with 45lb plates(25lb women)
3 muscle ups
100m farmer carry with 45lb plates (25lb women)

- Or -

18 chest to bar pull ups (mix up C2B pull ups and ring dips as desired)
18 ring dips
100m farmer carry
12 chest to bar pull ups
12 ring dips
100m farmer carry
6 chest to bar pull ups
6 ring dips
100m farmer carry

Record total time.

Shed your Clothes at the Shed Day is Today!

At 3pm this today, 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."

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).

The movie will start at approximately 4:30pm.

Posted by Jeremy Jones at 9:15 PM | Comments (3)

December 11, 2009

Saturday - Dec 12, 2009 "Karen"

Chris D and his "Man Stash" do battle with Helen.

Workout: "Karen" (in Honor of the Matt Bishop memorial workout being held at CrossFit Solano)

150 Wall Balls for time.

We can't wait to see how many people turn out in Fairfield for the Memorial WOD.

Search engine for Paleo recipes only:

http://www.google.com/cse/home?cx=000607143783765176005%3Am_dcaoa7ggk

Get your Paleo on!

Don't forget about our "Shed your clothes at the Shed - Barbecue, pot luck and clothes swap tomorrow at 3pm!

Posted by Jeremy Jones at 9:01 PM | Comments (14)

December 10, 2009

Friday - Dec 11, 2009 "Team Rowing Regatta"

+++Don't forget to come to the "Shed Your Clothes at the Shed" party this Sunday!+++

The CrossFit Journal created an album called "Beauty in Strength - a tribute to the grace and beauty displayed by top female athletes in one of the world’s most rigorous proving grounds." And our very own Carry Warner made the cut!

Click here to go to the CrossFit Journal site where you can download the entire album for free.

Workout:"Team Rowing Regatta"

Teams of 3 will complete 5000m of rowing on the same rower.

The rowing distances and order can be split amongst the team members as desired (any order, any number of intervals). The other two teammates are required to provide vigorous encouragement. Use of strategy to maximize performance is a good idea.

Record total time (keep track of rowing distances if desired).

Holiday Party Next Friday!

Jasmine and Stavros have graciously opened their home to DCFers from all time slots to come to their house for a holiday party next Friday!

Time: 6pm
Location: 1961 Maybelle Dr. Pleasant Hill, CA 94523

Click here for details.

RSVP by the 15th!

Fundraiser Workout at CrossFit Solano Tomorrow

The Matt Bishop charity fundraiser is Saturday at 9am. Click here for details.

Post to comments if you are going to make it.

Article: Coffee, Beer and Exercise May Reduce Prostate Cancer Risk.

(I assume they don't mean all at the same time. -jj)

Posted by Jeremy Jones at 3:38 PM | Comments (47)

December 9, 2009

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

Matt Lisle: "You've been DCFed"

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.

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!

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.

Shed Your Clothes at the Shed!"

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 8, 2009

Wednesday - Dec 9, 2009

The key to good double unders: Rope Speed.

Workout:

5 rounds for time.

30 double unders
10 weighted pull ups (men: 25lbs, women: 10lbs)*

*Use a dumbbell held between the feet for the weighted pull ups. Kipping is okay. Band users will be expected to use a smaller band than usual.

Posted by Jeremy Jones at 11:52 PM | Comments (7)

December 7, 2009

Tuesday - Dec 8, 2009 "The Chief"

Mark Sisson doing his talk at Diablo CrossFit (there were so many people the wide angle lens couldn't even get them all in). Thanks again everyone for such a good turnout!

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.

Total up rounds and fractions of rounds for each cycle. Start over on Cleans each cycle. Record rounds completed for each of the 5 cycles.

Special Event at CrossFit Solano This Saturday:

Matt Bishop, a member of CFS, husband, father of 2, died of a heart aneurysm December 2nd at age 31. He is survived by his wife and his daughters,9 years old and 2 months old. Read the entire story here.

Here are the details for the event:

What: Matt Bishop Fundraiser
When: Saturday, December 12th, 2009 9:00a (we will stay until all participants have completed the wod)
Where: CFS (1128 Western Ave Suite 11 Fairfield, Ca 94533)
WOD (Workout of the Day): Karen- 150 wall balls for time- this wod can be scaled for ANYONE, no CrossFit experience needed.

"Matt passed Wednesday, December 2nd- Our tribute wod is being organized to help Matt's wife, Amy, and their two daughters ( Leigh 4 months and Evelyn 9 years) with their unexpected loss. Please bring $5 to $10 dollars to participate, all money will be handed over to Amy Bishop. You can also mail a check to CFS c/o Amy Bishop to the address above."

Posted by Jeremy Jones at 11:47 AM | Comments (20)

December 6, 2009

Monday - Dec 7, 2009 "Mark Sisson Talk Today!"

+++6pm and 7pm classes canceled for tonight's event!+++

Sarah loves "Fran".

Workout: Weighted Ring dips

5-5-5-5-5

Record loads used for each round.

Metabolic conditioning workout: As many rounds as possible in 10 minutes

80 feet Overhead walking lunge* (men: 45lb plate, women: 25lb plate)
15 Wall ball (men: 20lb ball/10ft, women: 14lb ball/8ft)

* (At the gym, use the 4'x6' tiles. On the short side, 10 out and 10 back is 80 feet)

Mark Sisson Coming to DCF Tonight! (6 and 7pm classes canceled)

Tonight at 7pm, Mark Sisson, author of "The Primal Blueprint" and mastermind behind Mark's Daily Apple will be visiting Diablo CrossFit for a lecture and book signing!

Posted by Jeremy Jones at 8:54 PM | Comments (17)

December 5, 2009

Sunday - Dec 6 2009

You can tell Josh is having fun by the expression on his face.

Workout:

3 rounds for time of:

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

Record total time.

Posted by Jeremy Jones at 5:34 PM | Comments (5)

December 4, 2009

Saturday - Dec 5, 2009 "Ft. Hood Memorial Workout"

Last month a terrible tragedy rocked our service members at Ft. Hood. Four of the victims killed were CrossFitters from the local base affiliate "CrossFit Lumberjack".

If you're interested, donations to the families of the injured and killed can be made by going to the Donation Page below. It only takes a few minutes and a credit card.

Donate Here.

Workout: "Lumberjack 20"

20 Deadlifts (275lbs or 175) /Run 400m
20 KB swings (2pood or 1.5 pood) /Run 400m
20 Overhead Squats (115lbs or 75lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each hand or 25 each hand) /Run 400m

For time.

Alternate scaled down version for beginners:

20 Deadlifts (135lbs) /Run 200m
20 KB swings (35lb) /Run 200m
20 Overhead Squats (55lbs) /Run 200m
20 Burpees /Run 200m
20 Pullups (Chest to Bar) /Run 200m
20 Box jumps (20") /Run 200m
20 DB Squat Cleans (15lbs each hand) /Run 200m

There is a good chance there might not be enough equipment to all start on the same exercise. It will be fine to call this workout "as prescribed" if you are forced to do the movements slightly out of order. I still prefer that the first three exercises are completed before moving onto the next four. Other than that, the movements can be completed in any order needed to prevent equipment back ups.

Posted by Jeremy Jones at 4:30 PM | Comments (11)

December 3, 2009

Friday - Dec 4, 2009

Craig falls victim to Michele K's running ability during "Backwards Helen"

Workout: Shoulder Press

3-3-3-3-3

Record loads used for each round.

Metabolic conditioning workout: As many rounds as possible in 8 minutes.

Row 250m
10 Jerks (split or push jerk), men: 135lbs, women 85lbs.
10 push ups

Your shoulders should be exhausted from the Presses. That should make the using the Jerks necessary (not just optional). Scale the weight accordingly.

Article: Study finds that the body 'needs' fasts to be healthy.

". . .If a person or animal ingests food, the beta cells in the pancreas release insulin, which blocks Foxa2. When fasting, there is a lack of insulin and Foxa2 is active. In the brain, the scientists have discovered, Foxa2 assists the formation of two proteins: MCH and orexin. These two brain messenger substances trigger different behavior patterns: the intake of food and spontaneous movement. If mammals are hungry, they are more alert and physically active. In short, they hunt and look for food. "If you watch a cat or a dog before feeding it, you can see this very clearly", says Stoffel. . . "

Click here for complete article.

Video:

I don't know what you guys think, but this might be the 'apex of elite fitness'.

Memorial Workout Saturday

Saturday we will be doing the Ft Hood Memorial Workout. Please donate (and have your friends and family donate) to supporting the families and the victims of this terrible tragedy.

Donation Page

Posted by Jeremy Jones at 4:11 PM | Comments (21)

December 2, 2009

Thursday - Dec 3, 2009

New workout attire: Snuggie? Post thoughts to comments.

Workout: Rest Day or, Practice your Year End Goals or, Do a Workout You Missed.

If you have slipped through the cracks and don't have any Y.E.G.s yet (or you are some of the lucky people who have completed their Y.E.G.s), you can make up a recent workout or do a workout assigned by the trainer.

Training Frequency:

"One important yet often overlooked part of physical training is “Rest”. The ratio of days working out to days resting is usually referred to as “Training Volume”. Having a good training to rest ratio will ensure that you are making the progress and gains desired at a good pace while not overdoing it and suffering from slowed performances, injury and illness. . ."

Click here to read an article we posted back in June.

Bringing a friend or two to Mark Sisson's free seminar Monday night? Make sure to have them sign up (or create an account for them) by clicking here!

Posted by Jeremy Jones at 5:58 PM | Comments (12)

December 1, 2009

Wednesday - Dec 2, 2009

Tristin helps Mike do pull ups. Malissa provides encouragement.

Workout:

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.

Record number of rounds and fractions of rounds completed.

Article: Sugary Drinks Linked to Higher Risk of Gestational Diabetes

" . . .Harvard School of Public Health, Brigham and Women's Hospital, and Harvard Medical School, have found for the first time that drinking more than 5 servings of sugar- sweetened cola a week prior to pregnancy appears to significantly elevate the risk of developing diabetes during pregnancy. . . "

Click here for complete article.

Posted by Jeremy Jones at 7:41 PM | Comments (19)

November 30, 2009

Tuesday - Dec 1, 2009 - "Number 2"

Diablo CrossFitters and Contra Costa Firefighters Darren and Aaron drive past the gym in the fire engine.

Workout: "Number 2"

As many rounds as possible in 15 minutes.

10 wall ball (men: 10', 20lb ball, women: 8', 14lb ball)
10 sumo deadlift high pull (men: 44lbs, women: 35lb, use kb if available)
10 ring push ups
10 double unders

Record total rounds and fractions of rounds completed.

Nutrition Seminar for those who signed up for the seminar in January -

If you had signed up for the seminar in January, you are still eligible to hear Robb Wolf talk about nutrition guidelines. Click here for details.

Rings Clinic This Thursday! Learn about the rings, push ups, dips, muscle ups, etc.

This Saturday we will be helping raise funds for the victims of the Ft. Hood shootings. Four CrossFitters were killed that day and the least we can do is raise some funds for the families of the victims. Click here for details.

Posted by Jeremy Jones at 5:53 PM | Comments (15)

November 29, 2009

Monday - Nov 30, 2009

We are doing so well (first place actually), the "Fight for Air" representative visited DCF to meet with team leader Tami and drop off posters/fliers.

Today is the last day to sign up for $15. (it goes up to $25 after that). And don't forget to donate some money yourself!

Click here for more details.

Workout: Deadlift

5-5-5-5-5

Record loads used for each round.

Metabolic conditioning workout (in honor of our competition coming up):

As many skipping box step ups* as possible in 7 minutes. 24" box (use a 20" box with a 45lb bumper plate if there is not enough boxes, scale down the box height if necessary). Count in sets of 10 if needed to keep track of repetitions.

*A "skipping box step up" is completed by standing with the box off to the side, stepping on the box with one foot, standing up to full extension and placing both feet on the box, then stepping off the other side and touching the foot down to the floor on the other side of the box. Repeat ad nauseum. Each time both feet touch the top of the box and the body is at full extension it counts as one rep.

One week until Mark Sisson's free lecture and book signing!

Click here to sign up and reserve your spot (And don't forget to tell your friends! This event is open to everyone).

Fight For Air Info

The "Fight for Air" Challenge is a fund raising event, raising money for lung cancer research by sponsoring a race to the top of the Bank of America building March 27, 2010. 52 stories - 1,197 steps (so if you can do approximately 600 step ups in today's Mini Metcon, you should be good for a 7 minute time).

There are four trophies up for grabs:

Overall team performance.
Overall top fundraisers

CrossFit team performance
CrossFit top fundraisers.

Personally, I think we could use all four. -jj

Posted by Jeremy Jones at 6:24 PM | Comments (24)

November 28, 2009

Sunday - Nov 29, 2009

Lamination prevents the wood from warping.

Workout: "Upside Down Helen"

3 rounds for time of:
12 Pull-ups
21 Kettlebell Swings (men: 53lbs, women: 35lb)
400 m Run

Record total time.

Compare to your regular "Helen" time.

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

November 27, 2009

Saturday - Nov 28, 2009

Team "New Belgium" using one of the ropes to very good effect.

Workout: Back Squat

3-3-3-3-3

Record loads used for each round

Metabolic conditioning workout: Surprise workout brought to you by the trainers.

Only 8 days left until the Mark Sisson Talk! Click here to reserve your spot.

Posted by Jeremy Jones at 10:07 PM | Comments (13)

November 25, 2009

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

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

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).

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 24, 2009

Wednesday - Nov 25, 2009

+++Holiday Schedule Posted Below+++

Recognize Danny? That's okay, people wouldn't recognize you if you'd lost 50 plus pounds either.

Workout:

5 rounds for time of:
300 m Row
10 GHD Sit-ups*

Record total time.

Full range of motion GHD sit ups are one hand touching the floor to one hand touching the foot/ankle support of the GHD machine. Scale down by only going to parallel to the floor with the torso, or doing 2x abmat sit ups instead.

Article: Study finds that fat around the midsection nearly doubles the risk of Dementia

". . ."Anyone carrying a lot of fat around the middle is at greater risk of dying prematurely due to a heart attack or stroke," says Deborah Gustafson, senior lecturer at the Sahlgrenska Academy. "If they nevertheless manage to live beyond 70, they run a greater risk of dementia." . . ."

Click here for complete article.

Fat around the midsection? Sounds like classic insulin resistance to me. "Type III Diabetes" anyone? -jj

Thanksgiving Holiday Schedule posted to "Continue Reading" below

(Free!) Thanksgiving 'Turkey Drag' up Briones (bring your family and friends)
This will be the 4th year we've had our own version of the "Turkey Trot" up the Briones trail. Each year has been a different challenge so you can expect another optional variation this year as well.

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

All other classes will be canceled on Thursday.

Friday we will have limited hours:
9am - 6pm (classes and open gym during those hours will be as normal).

Weekend Classes as Normal!

Posted by Jeremy Jones at 9:46 PM | Comments (13)

November 23, 2009

Tuesday - Nov. 24, 2009 "Mark Sisson Coming to DCF!"

+++Kipping Pull Up Clinic Today at 4pm+++

Mark Sisson Speaking Engagement at Diablo CrossFit!

If you don't know who Mark Sisson from "Mark's Daily Apple" is, you have been living under a rock (or at least not reading the articles I post!)

Mark will be coming to DCF Monday, December 7, 2009 at 7pm to do a free talk about the "Primal Lifestyle" and his new book "The Primal Blueprint".

Click here to see a flyer with all the details.

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

In case you are wondering what the big deal is, here is a picture of the author and his wife Carrie demonstrating what the "Primal Lifestyle" can get you.

Workout: "Nasty Girls"

3 rounds for time of:

50 Squats,
7 Muscle-ups (sub 3 chest to bar pull ups and 3 ring dips for each muscle up you cannot complete)
10 Hang power cleans (135lbs men, 95lbs women)

Record total time.

Article (in case you missed it from Mark's site): Just 'exercising' may not be enough to increase bone density, in fact, it can harm it.

". . .Then came a raft of unexpected findings, some showing that competitive swimmers had lower-than-anticipated bone density, others that, as an earlier Phys Ed column pointed out, competitive cyclists sometimes had fragile bones and, finally, some studies suggesting, to the surprise of many researchers, that weight lifting did not necessarily strengthen bones much. In one representative study from a few years ago, researchers found no significant differences in the spine or neck-bone densities of young women who did resistance-style exercise training (not heavy weight lifting) and a similar group who did not. . ."

Click here for complete article.

Posted by Jeremy Jones at 3:27 PM | Comments (24)

November 22, 2009

Monday - Nov 23, 2009

+++Holiday Schedule This Week! (click 'continue reading' below to see the special days and times)+++

Jan and Stavros after the Briones Turkey Trot on Sunday. (Jan 1st in his age group, Stavros 3rd in his age group).

Workout: Push Jerk

3-3-3-3-3

Split jerks are okay when the weight gets heavy. Don't be afraid to drop it after the third rep each set (most people get injured trying to lower the bar in a controlled fashion).

Record loads used for each round.

Metabolic Conditioning Workout: Work on your 'Year End Goals'. Don't have your Y.E.G.s figured out yet? No problem, just do 50 burpees for time.

Skills Clinic Tonight!

"How to eat right through the holidays" at 6pm. Sign up in our member access area.

We will be covering a few recipes you can bring, how to not offend your "Grandma/Aunt" when she offers food, what foods are better alternatives, what to do when you go off the wagon, and much more.

We will be limiting space for this event, so make sure you pre-register in our member access area.

Kipping Pull Up Clinic tomorrow at 4pm

Thanksgiving schedule:

All other classes will be canceled on Thursday.

Friday we will have limited hours:
9am - 6pm (classes and open gym during those hours will be as normal).

Weekend Classes as Normal!

Posted by Jeremy Jones at 8:46 PM | Comments (17)

November 21, 2009

Sunday - Nov 22, 2009

Have you taken your barbell for a walk lately?'

Workout: 3 rounds for time.

Run 800m
15 power snatches (men: 95, women: 65lbs)

Record total time.

Posted by Jeremy Jones at 11:29 PM | Comments (4)

November 20, 2009

Saturday - Nov 21, 2009

The softball team didn't win the league, but the ladies can do a mean group handstand pose.

Workout: DCF team qualifier "A" -

6 rounds for time of:
5 Squat Clean Thrusters 135 lbs (85lb women)
200m Run

Record total time.

UFC 106 at the gym tonight! 6pm doors open. 7pm fights. Bring your friends!

Posted by Jeremy Jones at 9:55 PM | Comments (13)

November 18, 2009

Thursday - Nov 19, 2009

I couldn't pick which picture had better facial expressions, so I posted all three (Diablo CrossFit Softball teams).

Workout:

3 rounds for time of:
10 Deadlifts (men: 275, women: 165).
50 Double Unders

Record total time.

If you can't maintain form at that weight, slow down and make sure you are not flexing your spine under load. Or drop the weight.

Learn the Snatch tonight at the 7pm specialty clinic! Sign up on our member access area.

Posted by Jeremy Jones at 6:58 PM | Comments (25)

November 17, 2009

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

Laci = Strong

Workout: (Happy Birthday Ronnie Lo!)

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

Post number of rounds completed to comments.

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

Article: Depression as deadly as smoking

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

Click here for entire article.

The "iCrossFit" App for iPhones and iPod Touch

Special Sneak Preview for Diablo CrossFitters only!

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

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

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

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

November 16, 2009

Tuesday - Nov. 17, 2009

Kathy is all smiles during the workouts.

Workout: "Interval" DCF Newbie

Run 400m
10 pull ups
20 push ups
30 sit ups
40 squats
Rest 2 minutes

3 rounds for time.

Record time for each "Newbie" (round) as well as total time. (not including the rest interval at the end of the third round).

Lost and Found Clean out!

Click on the thumbnails below. If you see your clothes, please come and take them out of the Lost and found bin (there is some nice stuff in here!). We will be donating unclaimed items to charity in the next few days.

Skills Clinic: The Snatch - This Thursday night at 7pm! This class will have limited space so reserve early!

Other clinics coming up (make sure you notice that these are the correct dates, versus the ones on the newsletter):

Monday, November 23 at 6pm: "How to eat Paleo/Primal through the holidays"
Tuesday, November 24 at 4pm: Kipping pull ups
Thursday, December 3 at 7pm: Rings

Remember to sign in to these classes ahead of time by going to our "Member Access" area!

Posted by Jeremy Jones at 8:29 PM | Comments (11)

November 14, 2009

Sunday - Nov 15th, 2009 - Predator and Prey

Anita runs like she is being chased (and she is. . . by Michele, Lauren, and Juanell!)

Workout: "Predator and Prey"

2 minutes after the second race, repeat the exercise with a 200m run. 2 minutes after the 200m runs, repeat with a 100m run.

Record times for each run (2 x 400s, 2 x 200s, 2 x 100s), as well as who your partner was, and what the 'head start' durations were.

(if you don't have a partner, just run the intervals by your lonesome self with 2 minutes rest and record the times).

Posted by Jeremy Jones at 7:33 PM | Comments (5)

November 13, 2009

Saturday - Nov 14, 2009

Angry back muscles.

Workout: With a partner counting reps and watching form -

50 Double Unders
20 Ring dips
40 Double Unders
16 Ring dips
30 Double Unders
12 Ring dips
20 Double Unders
8 Ring dips
10 Double Unders
4 Ring dips

Record total time. 20 minute time limit.

Use a band to assist in ring dips if needed, but each rep must be from shoulders touching rings to full lock out of the elbows. If you can already do more than 4 double unders in a row, the partner should only count the ones that are successful (not attempts).

Faster partners should go second.

Posted by Jeremy Jones at 7:33 PM | Comments (6)

November 12, 2009

Friday - Nov 13, 2009

(Post caption to comments).

Workout: "Randy"

(In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children. First posted 13 February 2008)

Power Snatch, 75 reps (men: 75lbs, women: 53lbs)

Record Total Time. Use a partner. Share the bar and take turns counting reps for each other.

If you have extra time after the workout, you should practice on your year end goals. . . if you do not have any year end goals, pick your goals and work on them right away. If you cannot pick your goals (all three) - Do 50 burpees as fast as you can (that will teach you what happens when you procrastinate).

Post goals, and progress to comments (Terry O just got his first goal, a bar Muscle Up!)

Article from Mark's Daily Apple: Why grains are un-healthy.

". . .Apart from maintaining social conventions in certain situations and obtaining cheap sugar calories, there is absolutely no reason to eat grains. Believe me – I’ve searched far and wide and asked everyone I can for just one good reason to eat cereal grains, but no one can do it. They may have answers, but they just aren’t good enough. For fun, though, let’s see take a look at some of the assertions: . . "

Click here for complete article.

Cycling and Endurance Event: "Conversations with Chris Carmichael" Tomorrow, Saturday, November 14th. 11:30 - 4:00pm

Chris was the personal cycling coach of Lance Armstrong, and he is doing a book signing and lecture at the John F. Kennedy University Saturday (tomorrow). We have flyers at the gym if you are interested in going (post to comments if you plan on going as well).

Fight For Air Climb a fundraiser for Lung Cancer Research is March 27th.

Diablo CrossFit had a good showing last year, but this coming year we want to have a huge crowd and generate a ton of money for this great cause. Join by going directly to the Fight For Air website, or by clicking here to go to Diablo CrossFit's team page.

You can donate directly to the team without competing, or sign up for the team and join everyone for the party at the top.

Right now it looks like we are in second place for team donations! Let's see if we can hold the number one spot!

Posted by Jeremy Jones at 12:29 PM | Comments (30)

November 11, 2009

Thursday - Nov. 12, 2009

Shannon getting low on her high bar back squat.

Judgment week continues. Grab a partner at the beginning of class, and you will judge each others reps for the workout. We are looking for perfect form, perfect ROM every time or the rep doesn't count.

Workout: Back squat

5-5-5-5-5

(as an added challenge for those interested, try your warm ups and first few sets using the bar position that you are not comfortable with -low bar vs high bar-, then note it in your log).

Record loads used for each round.

Metabolic conditioning workout: "8 minute Cindy"

As many rounds as possible in 8 minutes.

5 pull ups
10 push ups
15 air squats

Every rep must be full range of motion (pull up chin: and ears above the bar, arms extended at the bottom, push ups: chest to floor and fully extended arms at top, air squats: crease of hip below knee, hips all the way open at the top)

Record total rounds (and fractions of rounds).

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

Two articles on work and retirement:

Most sick days happen on Mondays

". . .The study found that 35% of all sick leave is taken on a Monday, with attendance on the remaining working days becoming higher as the week progresses. . ."

(oddly, at the gym, Mondays tend to be our most popular day! -jj)

Retirement provides a 'new lease on life' for many

". . .Researchers looked at 15,000 employees over the best part of a decade, and found they felt up to 10 years younger within months of retirement. The greatest improvements in perceived health were among those who came from a poor working environment.

Those who were in high-status, high-satisfaction jobs showed the least change. . ."

Is work getting you down? Don't be afraid to take those sick days, vacation days, or even better. . . get your boss to let you work from home once a week (you'll actually have to do work though!). Stress exacerbates every illness, and the number one stress-or for many people is their job. Decrease your stress by making sure you take days off, and devoting a "healthy" amount of hours to work related stuff (don't work too much out of the office).

If you are still stressed out and management isn't flexible enough, consider changing positions or even careers. It seems drastic at first, but why work in a job that you hate for decades, stressing you out and making you sick more often (spending more money on medical issues), and that will take years off your life (shortening your retirement by an unspecified amount of years).

I'd rather be really happy and a little broke, than really sick and a little wealthy. -jj

Skills Clinic Tonight at 7pm: Kettlebells with JJ. Sign up in our Member Access area to reserve your spot by clicking here!

Future Skills Clinics:
Thurs, Nov. 19 at 7pm: The Snatch
Thurs, Dec. 3 at 7pm: Rings

BONUS:
Monday, Nov 23 at 6pm: "How to eat Paleo/Primal Through the Holidays" (aka how not to gain the 'holiday 15').

Posted by Jeremy Jones at 8:22 PM | Comments (15)

November 10, 2009

Wednesday - Nov 11, 2009 "Griff"

Kevin and his daughter do the the "DCF Newbie" together (She got 4min and change!).

Olympic Weightlifting Warm Up: Snatch Balance to Overhead Squat (essentially two squats per rep) 3 sets of 5. Use light (beginner) to moderate (advanced) weight.

Workout: "Griff" in honor of Veteran's Day.

For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Record total time. Scale down to 400/200 if you cannot run a 400 in less than 2.5 minutes.

(No reason to use judges today. Just run you heart out. Prepare to be judged by your peers again tomorrow).

Now go thank a veteran (or other service member) for defending our freedom!

Article: Study shows that young tennis players who don't play other sports are more prone to injury.

But a new Loyola University Health System study of 519 junior tennis players has found that such specialization increases the risk of injury. Researchers who analyzed 3,366 matches in United States Tennis Association junior competition found that players who specialized in only tennis were more likely to withdraw from tournaments for medical reasons, typically injuries.

Also, players who had experienced an injury or tennis-related illness during the past year were 5.4 times more likely to withdraw from a tournament for medical reasons. . .

Click here for complete article.

32nd annual "Turkey Trot" race at Briones park Sunday before Thanksgiving (by the Pleasant Hill Parks and Recreation department, not be confused with DCF 'Turkey Trots' of the past). 8.4 miles through Briones park.

Download the flyer by clicking here. . . and post to comments if you plan on going.

Posted by Jeremy Jones at 8:41 AM | Comments (20)

November 9, 2009

Tuesday - Nov. 10, 2009 - "Fight Gone Bad"

Dante does bar muscle ups almost as easy as some people do pull ups!

Workout: "Fight Gone Bad!"

Three rounds of the following five stations - one minute per station. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

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

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The order of the exercises cannot be changed, but the athlete can start anywhere on the list they wish.

Remember to use a partner to judge form and count reps. Record reps for each round and total reps.

Specialty Clinic this Thursday at 7pm: Kettlebells

- Learn the basics of kettlebell handling
- Grip placement
- How not to bang your wrist on cleans and snatches
- The more effective swing
- 'Alternative' exercises you can do with a kb

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').

Recipe worth trying: Baconnaise (mayonnaise made from bacon fat). (but skip the canola oil and go with olive or other nut oil. -jj)

Posted by Jeremy Jones at 7:43 PM | Comments (25)

November 8, 2009

Monday - Nov 9, 2009 "Judgment Week"

Team "Sailor Jerry" (Michele and Len) work the bag in unison.

This week is "Judgment Week." For the next seven days, every workout will be completed with a partner judging form and counting reps. It seems like people have been letting their intensity and quest for PRs get in the way of good form lately, and it might be time for a reality check.

Every member will get a chance to perform under pressure, and find out if their form for every rep is as good as they think it is. It will also give everyone a chance to be a judge and help their partner perform the workouts at the highest possible intensity level while maintaining good form.

Each 'judge' will be held responsible for their partner. If the person you are judging is performing incorrect repetitions (form, ROM, not enough reps, etc), and you let them continue, you will do burpees at the end of class (so don't get too excited cheering on your partners and forget your job)!

Workout: Deadlifts

3, 3, 3, 3, 3

Record loads used each round.

Metabolic conditioning workout: "Annie"

Go as far as you can in 10 minutes. If you know you can't finish in 10, start at 40 (or even 30).

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Posted by Jeremy Jones at 7:21 PM | Comments (27)

November 6, 2009

Saturday - Nov 7th, 2009 - "DT"

Challenge of the month winners: Mel and Katie tie for the women, Jeff Leonard (of the 'Firefighter Combat Challenge' and 'CF games' fame) takes first, Chris Wa. takes second! Consensus from everyone who tried: "that was way harder than I thought!"

Workout: "DT"

Five rounds of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

(ladies scale down 105lbs for Rx'ed women's weight)

Record total time.

Have you picked your Year End Goals yet? You better get on it otherwise the trainers will be assigning them to people who have not picked their own.

Posted by Jeremy Jones at 3:22 PM | Comments (16)

November 5, 2009

Friday - Nov 6th, 2009 "Happy Birthday. . . everyone!"

Meg H., Yvonne, Mel (one of the ChOM women leaders from last month) and Chris (one of the men's leaders) go for the new November Challenge of the Month: Supermans.

Workout: (it was Michelle R's birthday yesterday, Amy and Nick's today, this workout is for them, and all the rock'n Scorpios at the gym).

3 rounds for time:

10 sumo deadlfit high pull (men: 75, women: 55)
10 reps strict press (men: 75, women: 55)
Row 500m

Record total time.

Cycling and Endurance Event: "Conversations with Chris Carmichael" on Saturday, November 14th.

Chris was the personal cycling coach of Lance Armstrong, and he is doing a book signing and lecture at the John F. Kennedy University next week. We have flyers at the gym if you are interested in going (post to comments if you plan on going as well).

Challenge of the Month: November - "Supermans" for time

November's ChOM will be a static hold at the top of a back extension, arms extended held over a chair for consistency and judging (see photo above). The GHD machine must be set so that your quads are on the pad (like you are going to do a back extension).

No male or female categories. Maximum time, first and second place will win a prize. You are free to try as many times as you want during the month of November. Good Luck!

Posted by Jeremy Jones at 10:14 PM | Comments (36)

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.

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.

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!

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)

November 3, 2009

November 4, 2009 "Filthy Fifty"

The great wall of ball.

Workout: "Filthy Fifty"or "Dirty Thirty"

For time:
50 Box jumps 24 inch box (scale down to 20 or less if needed)
50 Jumping pull-ups,
50 Kettlebell swings (1 pood, scale as needed),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds, scale as needed),
50 Back extensions,
50 Wall ball shots (20 pound ball, 10 ft target men, 14lb ball 8ft target, women),
50 Burpees,
50 Double unders.

35 minute time limit.

If you have never done the Filthy Fifty before or if you are newer to CrossFit, you should do the scaled down version, the "Dirty Thirty" (just do 30 of each exercise).

Record total time.

Specialty Clinic Thu, Nov 5 at 7PM: Double Unders with Jeremy!

Learn the skill necessary to master the very coordination dependent double unders. Covered in this clinic will be:

- Drills to practice when you don't have a single DU yet.
- How to get your first double under.
- How to connect DUs together.
- Biggest faults people make during workouts with DUs.

As usual, we are limiting this class size to maximize the attention each attendee will get.

Purchase a 10 pack of specialty classes by clicking here.

Future Skills Clinics:
Nov. 12: Kettle Bells
Nov. 19: The Snatch
Dec. 3: Rings

Article: Lower your bad cholesterol and have be less likely to have a heart attack right? . . . WRONG!

"A new national study has shown that nearly 75 percent of patients hospitalized for a heart attack had cholesterol levels that would indicate they were not at high risk for a cardiovascular event, based on current national cholesterol guidelines.

Specifically, these patients had low-density lipoprotein (LDL) cholesterol levels that met current guidelines, and close to half had LDL levels classified in guidelines as optimal (less than 100 mg/dL).."

Click here for complete article.

Posted by Jeremy Jones at 8:07 PM | Comments (55)

November 2, 2009

091103 Tuesday

Dan Smith strikes a 'Captain Morgan' pose during some step ups.

Olympic weightlifting warm up: 5 hang muscle snatches, 5 hang power snatches, 5 hang squat snatches. Try not to put the bar down for all 15 reps. Complete 2 - 3 sets if possible. Keep the weights light to moderate.

Workout (originally from CF.com):

50 Burpees for time.

Jump one foot above reach each rep. Scale down to a lesser height if 12 inches is too high.

Record total time.

++++++++++++++++++++++++++++++++++

Article: Another nail in the coffin for static stretching before a workout/sporting event.

". . .In static stretching, "you're taking the muscle to the point where it naturally wants to go, and then you're taking it a little bit farther," said Meller. That produces microscopic tears of muscle fibers and does nothing to prevent injury, he said. It also may weaken the muscle slightly, increase the possibility of injury and inhibit performance, according to him and the CDC study. . ."

Click here for complete article.

Posted by Jeremy Jones at 9:59 PM | Comments (35)

October 30, 2009

091031 Saturday

DCF Professional Vehicle Movers (aka: Sarah's 10AM Class). THANK YOU!! Click comments for more action pics.

Workout: For time.

Run 800m
21 ring dips
Run 400m
15 ring dips
Run 200
9 ring dips

Record time.

First, back (1). Then, forward (2). Up the street (3), and up that damn driveway (4)!

To its final resting place. And, all that time the truck was parked in front of DCF, I never really noticed the creepy guy in the bee costume. What the hell is up with that?

Posted by Jeremy Jones at 7:59 PM | Comments (14)

October 29, 2009

091030 Friday

+++ Oly Class Canceled On Saturday, Oct 31 +++

Clara makes the 32" box. . . And as you can tell by the picture, that box is pretty close to 2/3rds her height.

Workout:

6 rounds for time of:
5 Weighted Pull-up 45 lbs (25lb women)
5 Shoulder Press 95 lbs (65lb women)
200m Run

Record total time.

+++++++++++++++++++++++++++++++++++++++++++

Looking for a decent ice cream substitute?

Try this: Coconut milk Ice Cream (dairy, soy and gluten free). It tastes phenomenal and they got the texture of dairy ice cream as well! I found it at Whole Foods. It isn't cheap ($5 a pint), but I think it might be worth it.

Anybody have good homemade ice cream substitutes or recipes for coconut milk ice cream?

Post them comments.

+++++++++++++++++++++++++++++++++++++++++++

Tomorrow is the last day you can try out for the October "Challenge of the Month" Farmer Carries! If you haven't tried at all yet, give it a go! If you have, try again and see what you can get!

Posted by Jeremy Jones at 8:30 PM | Comments (17)

October 28, 2009

091029 Thursday

Kevin Robinson. Yes, he is that fast at push ups.

Workout:

Back Squats

3, 3, 3, 3, 3

Metabolic conditioning workout (mini metcon): "Backwards Newbie"

For Time:
400m Run (backwards)
10 Pull-ups
20 Push-ups
30 ABMAT Sit-ups
40 Air Squats

Record total time.

+++++++++++++++++++++++++++++++++++++++++++

After yesterday, everyone should have now have some good ideas for goals set to be accomplished by the end of the year.

My favorite criteria for end of the year fitness goals are usually three pronged: Gymnastics (bodyweight), Strength/Power (weightlifting), and metabolic (running, 'Fran', etc). You also might consider throwing a nutritional goal in there as well, but make sure it follows the criteria listed below (always hard with nutritional stuff). Post your three goals to comments, and we'll publicly hold each other accountable.

Remember that goals must be S.M.A.R.T:

Click here for a great article regarding fitness goals.

I've taken care of the timeline. You've got two months. Not post your goals, and get to work!

+++++++++++++++++++++++++++++++++++++++++++

Specialty Skills Clinic: Rowing - Tonight

October 29th at 7:00 - 8:00 PM at The Shed

Proper rowing technique can improve your efficiency on the C2 Rower and dramatically reduce your rowing times!

If you've already purchased your Skills Clinic Series, you can reserve your space here.

If you haven't purchased your Skills Clinic Series, just click here.

Space is limited to the number of C2 Rowers (8).

Future Skills Clinics:
Nov. 5: Double Unders
Nov. 12: Kettle Bells
Nov. 19: The Snatch
Dec. 3: Rings

++++++++++++++++++++++++++++++++++++++++++++

Gymanasitcs Workshop With Roger Harrell, Nov. 7 at CF Marin

Roger Harrell from CrossFit Marin is having a series of Gymnastics workshops on November 7th. Including one geared toward trainers, one geared toward intermediate athletes, and one for beginners. The price goes up on Saturday, so reserve your spots today!

Click "Continue Reading" below for more details.

The trainer's session runs from 9:00am to 12:00am and will breakdown and
detail many gymnastics movements involved in CrossFit programming as well as
covering safety issues and spotting.
http://www.crossfitmarin.com/events?eventid=9

Athlete's session 1 will run from 12:30pm to 3:00pm. This is geared towards
those with some gymnastics experience, and higher caliber athletes. Folks
doing CrossFit workouts as rxd will be fine in this session.
http://www.crossfitmarin.com/events?eventid=10

Athlete's session 2 will run from 3:30pm to 6:00pm. This is geared towards
those new to gymnastics or at a lower base level of conditioning.
http://www.crossfitmarin.com/events?eventid=11

Posted by Jeremy Jones at 7:44 PM | Comments (45)

October 27, 2009

091028 Wednesday "Max Effort Test Day"

"100 mile Suzie" and "Rooney" hammering out some reps on the boxes during the Combat Conditioning class.

Workout: After a liberal warm up, perform as many of the following tests as desired -

400m run
500m row
Max push ups in a minute
Max sit ups in a minute (abmat, feet anchored if desired)
Tabata Squats
Max consecutive pull ups
Max weight from the floor to overhead
200m farmer carry (October Challenge)

Use a partner to count reps and keep time. DO NOT TRY AND DO ALL IN ONE DAY. Try to complete at least 2 - 3 within the hour.

+++++++++++++++++++++++++++++++++++++++++++++++++++++

Specialty Skills Clinic: Rowing - Thursday Evening!

October 29th at 7:00 - 8:00 PM at The Shed

Proper rowing technique can improve your efficiency on the C2 Rower and dramatically reduce your rowing times. At this skills clinic, we'll show you:

> The proper position for "the catch"
> Correct back angle for the pull
> "Fast hands"
> How to read the C2 Monitor for improved performance
> How to manage Stroke Per Minute pacing
> Drills and tips for improving your stroke and speed

If you've already purchased your Skills Clinic Series, you can reserve your space here.

If you haven't purchased your Skills Clinic Series, just click here.

Space is limited to the number of C2 Rowers (8).

Future Skills Clinics:
Nov. 5: Double Unders
Nov. 12: Kettle Bells
Nov. 19: The Snatch
Dec. 3: Rings

+++++++++++++++++++++++++++++++++++++++++++++++++++++

Article from Timothy Ferris: Gout - The missing chapter from the book 'Good Calories, Bad Calories'

". . .Moreover, the prevalence of gout seems to have doubled over the last quarter century, coincident (perhaps not coincidentally) with the reported increase in obesity, and it may have increased five- or even six-fold since the 1950s, although a large portion of that increase may be due to the aging of the population.(2) . . .

. . .This is another potentially harmful effect of fructose that post-dates the official reports exonerating sugar in the diet. And it is yet another mechanism by which sugar and high fructose corn syrup could be a particularly unhealthy combination. The glucose in these sugars would raise insulin levels, which in turn would raise blood pressure by inhibiting the kidney’s secretion of sodium and by stimulating the sympathetic nervous system, as we discussed in an earlier chapter, and the fructose would do it independently by raising uric acid levels and so damaging the kidney directly. If this were the case, which has never been tested, it would potentially explain the common association of gout and hypertension and even of diabetes and hypertension. . . "

Click here for complete article.

Posted by Jeremy Jones at 7:59 PM | Comments (25)

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.)

+++++++++++++++++++++++++++++++++++++++++++++

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 24, 2009

091025 Sunday

Congratulations to Holly, three in from the left (2nd place overall and 1st place on cleans!) and Dean, three in from the right (first place on running!)

Workout: Masters Metcon from Yesterday!

3 rounds for time.

9 Deadlifts (225 men, 135 women)
12 burpees
15 Wall ball (20lbs/10 ft men, 14lbs 8 ft women)

Record total time.

Posted by Jeremy Jones at 8:22 PM | Comments (11)

October 23, 2009

091024 Saturday "Grace"

Anthony "Rumble" Johnson (and dog).

Workout: "Grace"

30 clean and jerks for time (really just it is 'overhead anyhow').

Men 135, women 95lbs.

30 clean and jerks for time.

Record total time. Use a partner to count reps and provide encouragement if possible.

+++++++++++++++++++++++++++++++++++++++++

Masters competition today at CrossFit Sweatshop.

UFC 104 tonight at the Shed. Come down at 6pm to see Anthony "Rumble" Johnson fight (as well as many other talented fighters). Bring your own food and beverages.

Posted by Jeremy Jones at 7:21 PM | Comments (17)

October 22, 2009

091022 Friday

Diablo CrossFit welcomes Gabrielle Jolie Gomez to the world (Congratulations Moises and Cody)!

Workout:

For Time:
50 Wall Balls 20 lbs men, 14 lbs women (still 10' target though)
50 Pull-ups
35 Wall Balls 20 lbs men, 14 lbs women (still 10' target though)
35 Pull-ups
20 Wall Balls 20 lbs men, 14 lbs women (still 10' target though)
20 Pull-ups

Record total time.

Scaled Version:
30 Wall Balls (use 14lb or 10lb or less, but to to 10' target)
30 Pull-ups
20 Wall Balls
20 Pull-ups
10 Wall Balls
10 Pull-ups

Record total time.

+++++++++++++++++++++++++++++++++++++++++++

UFC Fights Saturday Night

UFC Fights to be held at gym Saturday night!

Fights start at 6pm. Bring your own food and beverages to share (Paleo preferred, but not required).

A little background: Anthony Johnson (an accomplished UFC fighter) walked into the Diablo CrossFit gym back in late June/early July at approximately 225lbs. Under Jimmy's (and Cung Le's) tutelage, he has prepared for his fight with Yoshida in the 170lb weight class. Yes you read that correctly, 55lbs . . .

Although not the "main event" Anthony "Rumble" Johnson's bout has been predicted to be one of the most exciting fights of the evening (from USA Today):

"Anthony Johnson vs. Yoshiyuki Yoshida. UFC 104's best bet for action lies with these two fighters. Yoshida has won 10 of his last 11 fights, and none were decisions. Seven of Johnson's nine career bouts ended without going to the scorecards.

Johnson's accuracy, power and unusual reach (listed as 78 inches when he fought Luigi Fioravanti in February) for a welterweight give him an advantage over most 170-pounders on the feet. Yoshida isn't the most refined striker, and Josh Koscheck was able to exploit that weakness with a crushing knockout blow on Yoshida last December.

But the Japanese fighter will pose a threat if he can work his way inside Johnson's long arms, because Yoshida has adapted his judo well for MMA. His hip-toss-gator-roll-anaconda-choke finish of the Man Formerly Known as Jon Koppenhaver at UFC 84 last year was a thing of beauty. Against Brandon Wolff at UFC 98 in May, Yoshida needed just 85 seconds to force a tapout (twice, actually; the referee didn't see the first tap) with a guillotine choke."

+++++++++++++++++++++++++++++++++++++++++++

Article (heard about this from Andy Petranek's CrossFit LA): Modern man is a 'Wimp' by historical examples.

"Many prehistoric Australian aboriginals could have outrun world 100 and 200 metres record holder Usain Bolt in modern conditions.

Some Tutsi men in Rwanda exceeded the current world high jump record of 2.45 meters during initiation ceremonies in which they had to jump at least their own height to progress to manhood.

Any Neanderthal woman could have beaten former bodybuilder and current California governor Arnold Schwarzenegger in an arm wrestle.

These and other eye-catching claims are detailed in a book by Australian anthropologist Peter McAllister entitled "Manthropology" and provocatively sub-titled "The Science of the Inadequate Modern Male." . . ."

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++

Masters Event Saturday

Don't miss the "Masters Event" at CrossFit Sweatshop this Saturday! Cheer on our DCFers as they compete for glory, honor, and BRAGGING RIGHTS! (then come to DCF for the UCF fights afterward!)

Thanks in advance to Nabil for putting on such a great event!

Posted by Jeremy Jones at 4:14 PM | Comments (27)

October 21, 2009

090822 Thursday

Hardway Bryan sets a PR on "Fran". (Darren "Coaches")

Workout: Push Jerks

3, 3, 3, 3, 3

Record loads used for each round.

Metabolic Conditioning Workout: Max effort Double Unders in 5 minutes.

As many double unders as possible in 5 minutes. Only complete double unders count. If you cannot do a double under count your number of attempts (not singles).

++++++++++++++++++++++++++++++++++++++++++++

Anyone interested in watching the UFC fight this Saturday at the gym? Occational DCFer Anthony "Rumble" Johnson will be fighting!

Post to comments if you are interested.

Posted by Jeremy Jones at 9:24 PM | Comments (20)

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.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

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.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

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

Wed, Oct. 21 at 7:00 PM

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.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

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)

October 19, 2009

091020 Tuesday "400m Repeats" and "Congratulations Nancy and Alan!"

Kettlebells are Ringing! Congratulations Nancy and Alan! (and stay away from Napa unless you're looking for kids right away). Click "Continue Reading" below for a few more pictures!

Workout: "400m Repeats"

Four rounds,

Run 400m
Rest 2 minutes

Record time for each 400m.

++++++++++++++++++++++++++++++++++++++++++++++++++++++

Next Skills Clinic: "Craig Coaches the Clean"

Wed, Oct. 21 at 7:00 PM

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.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: Eating loads of sugary carbs will make you fat. . . and a sissy and possibly dumb(er). (Rats fed an "American Diet" -vs an "Atkins diet"- were prone to weight gain as well as increased stress and anxiety responses).

". . . investigated the effects of a typical American diet, which is high in fat and sugar, compared to an Atkins-type diet, which is high in animal and vegetable fat but low in sugar, on the physiology and behavior of rats. Lesson learned: choosing between the so-called American diet and the Atkins diet can make a difference in managing weight and one’s response to stress. They found that rats fed the American diet exhibited greater anxiety and gained more weight than rats which were fed either the Atkins diet or a control diet, which was low in both fat and sugar. . ."

Click here for complete article.

The Bride showing off her hard earned CrossFit frame.

At the altar (I bet Alan tried to do pull ups on the arch - or at least thought about it).

Jimmy, Jordan, The Groom, and Matt (pre drinks I am told).

Marnie, The Bride, and Michelle

Thanks to Michelle and Matt for the Pictures!

Alan and Nancy - We miss you guys - Can't wait to have you back, but there is no rush!

Posted by Jeremy Jones at 7:26 PM | Comments (36)

October 16, 2009

091017 Saturday

Laci shreds her hands doing her first "Fran" as prescribed. Worth it? She thinks so. (Don't blow up the photo if you are squeamish).

Workout: Team workout.

2 partners will complete the workout below. Only one partner can workout at a time, but the work may be divided between the two partners as desired (half and half, one person does more ring dips - the other does more DUs, etc). The only exception is the 200m sprint, each 200m sprint must be completed by one person (no dividing them up into multiple 100s for example).

As many rounds as possible in 20minutes

50 Double unders
30 Ring Dips
Two 200m Sprints

Record who your partner was and total rounds for the team.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

October's "Challenge of the Month" has been added to Beyond the Whiteboard. You should be able to do a search for "ChOM" or look under workouts created by Diablo CrossFit.

Posted by Jeremy Jones at 7:22 PM | Comments (16)

October 15, 2009

091016 Friday

Jan vs Fran.

Workout: Front Squats:

5, 5, 5, 5, 5

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 rest in between.

++++++++++++++++++++++++++++++++++++++++++++++

Challenge of the Month

On my worldly travels I had the pleasure of training with Alchemy CrossFit in Hamilton, Ontario, Canada. Adam the owner and head trainer had their gym do "challenges" each month as an addition to the workouts. Some of these workouts are simple gymnastics moves (see my handstand for time photo from last week), or other brief feats of strength, balance, etc.

The challenges change each month and are completely optional. If you'd like to have a go at one during open gym or in between classes, make sure there is someone there to count reps (if needed), and make sure you are not getting in the way of the classes etc.

For October we have the "Trick or Sprint" race:

200m Farmer carry for time. Men use the 80lb dumbbells. Women use the 45lb dumbbells. You can set the DBs down as much as you'd like (but you cannot throw them down and run after to get some extra distance).

First place men and first place women will get a prize for their stout candy carrying abilities.

The Deadline will be October 31st at 11:59:99pm.

Good Luck!

++++++++++++++++++++++++++++++++++++++++++++++

Mount Diablo Unified School District Fundraiser!

Due to budget cuts, the MDUSD High school sports programs have lost their funding. This Sunday, October 18th, 2009 there will be a 5k run/walk to generate money for The United Mt Diablo Athletic Foundation.

Check out their United Mt Diablo CrossFit Athletics website by clicking here!

Post to comments if you plan on making it out.

Posted by Jeremy Jones at 8:02 PM | Comments (20)

October 8, 2009

091009 Friday - "Michael"

JJ the workaholic is on a well-earned vacation with Jamie for 10 days, so we're taking this opportunity to make fun of him. Here he is at the Games with his guard duck. I believe this was Saturday after a few ales...during Darren's 5th workout.

Work Out: Michael

3 Rounds For Time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Scale Down: 400m Run with 25 Back Extensions & 25 Sit Ups.
Scale Up: 50 Back Extensions & 50 GHD Sit Ups.

This "Hero" workout was created by CrossFit to honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

First posted 15 July 2005

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

A Word About Over-Training: Yesterday's workout was the fourth challenging workout in a row and one class elected to not do it. This is ok, but, we are concerned that some of our athletes may be over-training, especially when I see many peeps showing up 4-6 days in a row without rest. 6AM Matt explained to me today that he does not want to break his daily rhythm, and this I completely understand. But overtraining can result in serious de-conditioning.

These workouts we do, although short, are very intense and include compound movements that are very demanding on your body. It may seem like its not much work from a time perspective, but as you can tell from the results you've achieved - CrossFit workouts are effective.

The formula for peak fitness is fairly simple: if you under-train, your fitness will likely remain the same or deteriorate slowly. If you over-train you'll get weaker, your aerobic capacity will diminish and you'll become susceptible to illness and injury. So you're better off training just right or, under-training. The risks associated with over-training are more severe.

If you're constantly sore, you're unmotivated or you're sick, then take a few days off! Josh Everett, age 36 and a top CrossFit Games competitor, trains 5 days a week and takes one week off for every three weeks on! Rob Wolff, at the CF Nutrional Cert, showed pictures of athletes who experienced dramatic weight loss and big strength gains only doing 2-3 workouts a week with a Paleo diet!

Now, if you're like 6AM Matt (Matt F.) and you don't want to break your daily rhythm, then try this:

- Come to the Shed, do a warm-up and work on some skills,
- Scale the workout of the day to zero pounds (use a white stick or a med ball),
- Cut the reps or time in half,
- If you can only come during class time, just let the trainer know and they'll give you space.

Most of all, take time to heal your muscles, your heart, and your joints.

Posted by Craig at 6:45 PM | Comments (45)

October 6, 2009

091007 Wednesday "Sucking Wind"

Rob. . . Uhh. No comment.

Workout: "Sucking wind"

For time (perform the exercises in any order you want, but you must complete each exercise before moving onto the next):

30 Burpees
40 Wall Ball (Men: 20lb, 10ft. Women 14lb, 8ft)
Run 400
50 double unders
Row 500

Record total time.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Yes, it's ok to drop the weight....safely! Great article on bailing from an old CF San Francisco blog post.

A Complete How-To: Bailing

Bailing is there as an option to keep you SAFE! Safety is always paramount, but alas, most bails are done not out of self-preservation, but out of lazy-ness. We understand that you just held back coughing up a lung for that final push-press, but unless injury looms, control that descent, then rack your weights nicely! Not only is this easier on the equipment, but it eliminates the chances of your errant dumbell/barbell from rolling over into somebody else's personal-space, thereby eliminating the one thing (safety) that bailing promotes.

Think before you bail!

Complete blog post here: Bailing

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Diablo CrossFit at The Old Shed: In & Out Helen, featuring JJ, Josh & Rick.

Really Fun Times.

Posted by Jeremy Jones at 7:38 PM | Comments (41)

October 5, 2009

091006 Tuesday "The Chief"

Diablo Crossfit: helping (sometimes inadvertently) people get pregnant since 2006. . . That could be good or bad depending on your plans.

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.

Total up rounds and fractions of rounds for each cycle. Start over on Cleans each cycle. Record rounds completed for each of the 5 cycles.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Elite vs. Fundamental:

Still a few questions on the difference between our Elite Classes and our Fundamentals. Here's what our Trainer, Mark has to say:

Elite: You know what you're doing and don't require a trainer to help you get set up for the WOD. You're not going to ask what band you should use or how to do a deadlift (you'll still get coaching while you're deadlifting, though). You are used to people yelling at you to push yourself, too. You can push yourself into the red zone without a problem.

Fundamentals: is for people who want & need more help with set-up, scaling and form. And, they aren't quite ready for yelling. Fundamentals classes will over-emphasize form more than intensity.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Mark Your Calendar Now!

Diablo CrossFit will be hosting its first CrossFit Certification on February 27 & 28, 2010!!

What's your CrossFit "Helen" time? It could be better in a weekend by improving your running efficiency. Maybe you want to improve your 5k, 1 mile, or 400m times? Or your marathon?

Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.

You will run less than 2.5 total miles over the weekend and spend two full days with Coach Carl Borg learning the fundamentals of run technique. Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance athletes.

If you're a triathlete, or thinking about doing triathlons or 10ks, or marathons, you should plan on taking this course. The CrossFit Endurance crew (www.crossfitendurance.com) have reduced training for extreme endurance races from 20-30 hours a week down to 6 hours. Come learn about this innovative approach to training for endurance events.

Registration information coming soon!

Posted by Jeremy Jones at 8:10 PM | Comments (25)

October 3, 2009

091004 Sunday

6 AMayhem (pronounced "Six Aye Mayhem") - The 6am class does GI Jane.

Workout: (aka: "Macy's Day Parade")

For Time:
800m Run
100 Push-ups
400m Run
100 Sit-up - Standards
200m Run
50 Push-ups
100m Run
50 Sit-up - Standards

Post total time.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

NEW SCHEDULE STARTS MONDAY!

Click on the calendar above for a better view on our calendar page.

Major change: all classes are now on the hour!

Please notice: 9:00AM, 10:00AM, 5:00PM, 6:00PM & 7:00PM

Elite: You've been here several months, know the movements & know your limits and you like someone yelling in your ear.

Fundamentals: You're not sure about all of the movements and want a bit more hands-on coaching & yelling annoys you.

Posted by Jeremy Jones at 7:49 PM | Comments (12)

October 2, 2009

091003 Saturday "Team Rowing Regatta" and "Happy Birthday Sarah!"

Jax rows some intervals (he gets on the rowers by himself!)

Workout: "Team Rowing Regatta"

Teams of 3 will complete 5000m of rowing on the same rower.

Record total time (keep track of rowing distances if desired).

+++++++++++++++++++++++++++++++++++++++++++++++++++

Alternate WOD at 9:30am Today!

Happy Birthday Sarah!

Per Sarah's Request. . .

"Murph"

Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

For time.

Break up the pull ups, push ups and squats as needed. Rx'ed is with a weight vest.

Get some for Sarah's birthday (or just show up to root every one on!).

Posted by Jeremy Jones at 7:48 PM | Comments (35)

October 1, 2009

091002 Friday

Sarah overhead squats 120 lbs. Booyah.

Workout: 5 rounds for time of:

10 Deadlifts (225 lbs men, 155 women)
400m Run

Record total time.

Posted by Jeremy Jones at 7:49 PM | Comments (28)

September 30, 2009

091001 Thursday "New Schedule Starting Oct 5th!"

+++New Schedule starting Monday October 5th. Check back soon for a complete schedule+++

Nancy doing GI Jane and Virtual Shoveling (not in the same day) HAPPY BIRTHDAY NANCY!

Olympic Weightlifting Warm Up: Hang Squat Clean (or Hang Power Clean to Front Squat for people having trouble with Squat Cleans). 3 sets of 8. Start light, if you feel comfortable, work up to a moderate amount of weight.

Workout: Strict Press

3, 3, 3, 3, 3

Record loads used for each round.

Metabolic Conditioning Workout:

As many wall balls as possible in 5 minutes.

Men: 20lb ball, 10ft target
Women: 14lb ball, 8ft target

Record total repetitions.

++++++++++++++++++++++++++++++++++++++++++++

Article: "Link between children who have large social networks in school and better long term health"

". . .For both men and women, the children who were furthest down the pecking order at school had the highest overall risk of serious health problems as an adult.

For instance, they were more than four times as likely to require hospital treatment for hormonal, nutritional and metabolic diseases as the most popular children.

And their risk of mental health problems was more than doubled.

The researchers said the findings could not be explained by social class. . ."

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++

New Schedule Info - Starting Oct 5th

The primary change is that all the classes are going to be on the hour. So that means that the late morning classes will be at 9 and 10am, and the evening classes will be at 5, 6, and 7pm. All the other classes (the ones on the hour: 5am, 6am, 2pm, weekends, etc) will remain unchanged.

A complete schedule will be posted shortly.

Posted by Jeremy Jones at 8:14 PM | Comments (38)

September 29, 2009

090930 Wednesday "Continuous Pull ups"

Elizabeth meets Sumo Deadlift High Pulls for a second time.

Workout: "Continuous Pull ups"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able to complete the number of pull ups required in the allotted minute.

Use as many sets each minute as needed (you can drop off the bar as much as you want).

Record total number of minutes completed and how many pull ups into the last minute.

++++++++++++++++++++++++++++++++++++++++++++

Article from Mark's Daily Apple: "The Biggest Loser. . . Is the Audience"

". . . Truth is, I figure it’s about time someone shook America by the lapels and exposed the myths and fallacies in this show, which has become one of the most popular on TV. With all the glowing coverage, the average viewer is starting to think The Biggest Loser somehow represents the indomitability of the human spirit and the triumph of modern bariatric medicine.

Actually, nothing could be further from the truth. It’s a made-for-TV spectacle that has morphed into a cruel hoax perpetrated on the typical overweight person in America who is desperately looking for the weight-loss secret. It shows precisely how NOT to lose weight. Talk about two steps forward and three steps back. A few years ago, I suggested in this post that there were a few things right with the show (I still took them to task for their sponsor choices) but I’ve changed my mind. If this season’s opener, in which two morbidly obese, untrained contestants nearly died trying to race a mile in the heat, is any indication, nothing will do more to prolong the current obesity epidemic than a fixation on the Biggest Loser and its yelling, screaming, puking, crying, collapsing, extreme dieting, six-hour workout mentality. Hell, if I were an obese person watching all this, I’d be thinking, “dude, if this is what it takes to lose the weight, pass me another Twinkie and let’s see what’s on VH1.” . . "

Click here for complete article.

Posted by Jeremy Jones at 7:48 PM | Comments (32)

September 28, 2009

090929 Tuesday 1/2 "Hansen"

DCF invades the Nutrition Certification seminar in CrossFit Monrovia. From left to right, Jordan (standing a little close to. . .), Jimmy (backward sunglasses dude), Kelly (I'm making a Jimmy and Robb 'manwitch'), Robb ("The Man") Wolf, Kate ("I'm a chemist and even I don't want to do the Zone diet"), Nick (aka "Ni-Jo"), Matt (6am rowing fiend), Scott ("Evan Almighty stole my image and I want royalties"). Click here for a slightly blurry group shot with more 'horns'.

Feel free to ask them for any nutritional advice from now on! I also expect all of them to post their favorite Robb Wolf quotes to the comments section.

Workout (in Honor of Bryn's Marine Husband returning home from Iraq): "1/2 Hansen"

5 rounds for time.

15 reps, 70lb Kettlebell swing (men) 53lb Kb swing women.
15 Burpees
30 abmat sit ups (or 15 GHD sit-ups)

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

(for ADVANCED DCFers who have a lot of time only - 45 minute time limit): Full "Hansen"

Five rounds.

30 reps, 70lb Kettlebell swing (men) 53lb Kb swing women.
30 Burpees
30 GHD sit-ups

Record total time.

+++++++++++++++++++++++++++++++++++++++++++++++++

Article: "Apple a day keeps the calories at bay?"

". . . Before lunch, the participants were given either nothing, 1½ medium peeled, cut-up apples (about 125 calories), or a similar caloric amount of applesauce, apple juice with added fiber or apple juice without fiber. About 15 minutes later, participants were served an entree of cheese tortellini and tomato sauce.

Participants who had the raw apple consumed 187 fewer calories than at the meals when they had applesauce, juice or nothing. . . "

Click here for complete article.

Don't get me wrong, I love apples. But first of all, 60 or so calories is not that much of a difference for eating a snack 15 minutes before the meal (it makes sense you'd eat less because you'd feel full sooner). Second, 5 weeks of cheese tortellini and tomato sauce for lunch 7 days a week would get very old - maybe that is why they ate less calories! -jj

Post thoughts to comments.

Posted by Jeremy Jones at 7:49 PM | Comments (18)

September 27, 2009

090928 Monday

Juanell virtual shoveling like a pro.

Workout: Front Squats

5, 5, 5, 5, 5

Record loads used for each round.

Make sure the weight is supported on your shoulders (not your wrists!) and the elbows are pointing straight out parallel to the floor.

Metabolic conditioning workout: Surprise mini metcon supplied by your trainer.

Posted by Jeremy Jones at 7:39 PM | Comments (10)

September 26, 2009

090927 Sunday "Annie with a stroll"

Kate does some sumo deadlift high pulls while Jamie rows in the background (I am not sure what Ben is doing).

Do you see any faults with form in this photo?

Workout: "Annie with a stroll"

50-40-30-20-10

Double unders
Abmat sit ups (feet anchored okay)
100m Waiter walk (after each round), 45lb db men, 25lb women

Posted by Jeremy Jones at 7:47 PM | Comments (20)

September 25, 2009

090926 Saturday "Fight Gone Bad"

+++Muay Thai Canceled Today! Gym opens at 10am for class!+++

Luca (growing horns!) and DJ Muay Thai Kickboxing trainers (Don't miss DJ, Dustin, and Gabe's fights today!) Details posted yesterday.

Workout: Fight Gone Bad

Three rounds of:
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).

1 minute rest in between rounds.

Rotate between exercises, 1 minute at each exercise. Use a partner to count your reps. Add up total repetitions for each exercise to get a workout score. You may start wherever you want in the list of exercises, but you may not change the order.

Record total reps.

KILL IT TODAY & CONTRIBUTE TO AN AWESOME CAUSE!!

Today is Fight Gone Bad IV a world-wide CrossFit Charity Event whose proceeds go to fantastic charities: Athletes For A Cure (Prostate Cancer) and the Wounded Warrior Project. Click on each to learn more about these special charities.

Diablo CrossFit did not organize an event this year due to the travel schedules of many people. However, we want to make a contribution! For any DCF athlete that participates in today's Fight Gone Bad workout at the Gym who commits to donate 10 cents for every point they earn to FGBIV - DCF will match the contribution. And, women and newbies may scale their workout as well!

So if you score 250 points, your contribution would be $25! And DCF will match your contributions!!

So, now you have a cause. There is no better reason to nail a PR!

Thank you for your support!

Posted by Jeremy Jones at 10:07 AM | Comments (22)

September 24, 2009

090925 Friday

The Diablotron spawns another in Poulsbo Washington! Kitsap CrossFit was able to use our designs to come up with their own pull up structure called the "Diablotron PNW" (for Pacific North West)

Workout: Deadlifts

5, 5, 5, 5, 5

Record loads used for each round

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

5 burpees
10 Kb swings (men 53lbs, women 35lbs)

Record number of rounds completed.

+++++++++++++++++++++++++++++++++++++++++

Article from Mark's Daily Apple: "The poop on squatting"

". . . I’ve always been one to pull up a stool, have a seat, and ruminate on the past. Learn from what our ancestors did. They made mistakes, sure, but they also made great strides, and to simply wipe that history clean and discard the wisdom contained therein is foolish. If we do that, we risk flushing vital information down the toilet. This is of course old news to most of our regular readers, who take the concept to heart, especially in regards to evolutionary diet and fitness. With every fiber of our being, we pattern our behavior after our ancestral history, because that’s when the formative years of human evolution occurred. Homo sapiens have been eating certain things and exercising a certain way for hundreds of thousands of years, and it doesn’t make sense to mess with a good thing. . ."

Click here for complete article.

(Now I know why Nick and Darren always have to run to the john before a workout. -jj)

++++++++++++++++++++++++++++++++++++++++

DJ Docto and Dustin Stephens from Diablo CrossFit will be fighting this Saturday in Antioch!

Posted by Jeremy Jones at 8:49 PM | Comments (17)

September 23, 2009

090924 Thursday "Fran"

The coveted Leaderboard has a lot of room to be filled.

Workout: "Fran"

21 - 15 - 9

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

Record total time.

++++++++++++++++++++++++++++++++++++++++++++

Leaderboard Rules:

- Workouts must be completed as prescribed.

- Workouts must be witnessed and counted by a DCF trainer (other than the one doing the workout), or during class with a "designated counter" and a DCF coach supervising.

- Only the "top score" will remain on the Leaderboard. All other performances will be 'bumped off' as more people complete the workout better than the required benchmark performance.

- Must be posted as: Date - Name - score - Initials of trainer (i.e. 9/24/09 Kaiser Soze 3:01 JJ)

In short, if you want to get on the board, you have to do the workout with someone counting your reps and a trainer checking form. So for those of you shooting for a Sub 6 Fran (men) or a sub 7 (women), make sure you have someone counting for you!

++++++++++++++++++++++++++++++++++++++++++++

Article: "You are what you eat"

". . . According to Dr Humblestone, there are increased cases of young children and teens developing type 2 diabetes, and eventually obesity, which is normally prevalent in those over 35.

Childhood obesity issues are early signs of illnesses like diabetes, hypertension, coronary heart disease, gall bladder disease, respiratory problems, asthma and reproductive hormonal problems.

Ironically enough, he added, "one of the manifestations of civilisation is that we have half of the world dying of diseases caused by being overfed, and other parts where people are dying of starvation."

"But it's not just the amount of food people are eating, but the kind of foods as well," Dr Humblestone explained. "If your child is having a muffin or Danish and an orange juice for breakfast, they may feel energized to go to school, but it is very likely they will feel famished, experience a energy crash hours later, and need more carbs." . . ."

Click here for complete article.

Posted by Jeremy Jones at 8:37 PM | Comments (38)

September 22, 2009

090923 Wednesday "Number 2"

The "Secret Training" program of Mark and Craig.

Workout: "Number 2"

As many rounds as possible in 15 minutes of:
10 Wall Balls (20lb ball, 10' target for men. 14lb ball, 8' target for women)
10 Sumo Deadlift High-pulls (44lb kb or 45lb bar men, 35lb kb or 33lb bar women)
10 Ring Push-ups
10 Double Unders

Record Total Rounds

++++++++++++++++++++++++++++++++++++++++++++++

This article begs the question: Which comes first - the head injury, or the intoxication?

". . .Experts believe the right dose of alcohol, however, stops the cascade of swelling, inflammation and further destruction of brain cells, known as secondary brain injury.

The latest work, based on more than 38,000 moderate-to-severe head trauma patients, is the large. . ."

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++++

Click "Continue Reading" below to see Jan's Track workout (open to all levels)!

From Jan:

"Hi all,
We will be back on the Track this week and will continue as long as they keep the light on for us, Wednesday evenings at 6:30 at DVC in Pleasant Hill. Everyone is welcome.

This week we will be doing
Warm up 10 min.
6x400 at 10K race pace
with 200 meter walk/jog between
Then cool down 10 min.

Email me directly if you are interested so I know to look out for you. I am
looking forward to getting my butt kicked on the track for the rest of the
season with all of you."

Posted by Jeremy Jones at 8:36 PM | Comments (26)

September 21, 2009

090922 Tuesday

Amy comes down hard off the obstacle and looses at least one balloon. Mountain is hot on her heels.

Workout: Five rounds for time of:

95 pound Hang Power Snatch, 15 reps,
Run 400 meters.

Scaling: Scale down the weight (65lbs for women), or even better, scale down the reps. Go heavier and only do 10 reps (or even 8).

Record total time.

++++++++++++++++++++++++++++++++++++++++++++

Article: Supplementation of DHA (like fish oil) boosts cognitive development in infants.

. . . "However, our results clearly suggest that feeding infants formula supplemented with high concentrations of DHA provides beneficial effects on cognitive development. Furthermore, because infants who display superior performance on the means-end problem-solving task tend to have superior IQ and vocabulary later in childhood, it's possible that the beneficial effects of DHA extend well beyond infancy." . . .

Click here for complete article.

Posted by Jeremy Jones at 8:36 PM | Comments (29)

September 20, 2009

090921 Monday

Water balloon relay race team WOD. Mike P, Justin, Yvonne, and Scott take off with the starting gun.

Workout: Alternate between exercises, rest as much as needed between sets and go as heavy as possible.

Weighted Pull Up - 5, 5, 5, 5, 5

Weighted Ring Dip - 5, 5, 5, 5, 5

Beginners should use as small of a band as possible to get to 5 reps (note the band size).

Record loads used for each round.

Metabolic Conditioning Workout: Tabata Squats

A "Tabata Interval" is 20 seconds of work followed by 10 seconds rest for 8 rounds (4 minutes total). Count reps for each 'round'. Your 'score' is the lowest number of reps in any given round (so pace yourself intelligently!)

Posted by Jeremy Jones at 2:18 PM | Comments (23)

September 19, 2009

090920 Sunday

Chang Soo vs Wall Ball (you'd swear those targets get higher after 20 or so reps).

Workout: Teams of two (spouses/significant others desired). Only one person can workout at a time. Divide the movements and order up as much as desired, but they must be broken into sets divisible by 10 (10, 20, 30, etc). The sets must be determined before the workout and stuck to the entire workout (10 sets of 10, 5 sets of 20, etc).

100 wall balls (10ft/20lb ball men 8ft/20lb ball women)
100 one arm dumbbell power snatches (45lb men, 25lb women)
100 pullups
200 abmat sit ups
10 rope climbs (15')

Record total time.

Posted by Jeremy Jones at 7:42 PM | Comments (14)

September 18, 2009

090919 Saturday

Craig, Sarah (and D-Roe), put on their best smiles for the camera.

Workout: For time.

135 lb Thruster, 10 reps, (75lbs women)
50 Double-unders,
135 lb Thruster, 8 reps, (75lbs women)
40 Double-unders,
135 lb Thruster, 6 reps, (75lbs women)
30 Double-unders,
135 lb Thruster, 4 reps, (75lbs women)
20 Double-unders,
135 lb Thruster, 2 reps, (75lbs women)
10 Double-unders.

Record total time.

+++++++++++++++++++++++++++++++++++++++

New pictures uploaded to our "Flickr" account! Check it out (there might be a comprimising photo of you there!)

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

September 17, 2009

090918 Friday "Game Day"

+++Softball Tonight in Danville. Don't miss this epic battle between DCF and Diablo CrossFit!+++

Meg R doing Box Jumps while 3(?) months pregnant! Congratulations Darren and Meg (aka "Strong Mommy Meg")!

What might Meg be doing incorrectly in this photo? (trainers keep it to yourselves)

Olympic Weightlifting Warm Up: Snatch Balance 3 sets of 10. Stay light, go deep. Add weight if you can handle the load with good form.

Workout:As many rounds as possible in 20 minutes.

Run 400m
20 Virtual Shoveling Reps* (men use empty bar plus 45lbs on one side, women use empty bar plus 25lbs on one side).

Record total rounds.

*A virtual shoveling rep is moving the bumper plate on the one end of the olympic bar over a parallette and back to the starting position. Switch sides (which hand is in front) as often as you'd like.

+++++++++++++++++++++++++++++++++++++++++++++++

Article: "7 Reasons to Eat More Fat" from Timothy Ferris (Dr. Eades x 2 actually)

Some of the highlights:
- Lower abdominal fat.
- Improved Cardiovascular Health
- Research has shown that when women diet, those eating the greatest percentage of the total fat in their diets as saturated fat lose the most weight.
- Stronger bones (Saturated fat is required for calcium to be effectively incorporated into bone).
- Adding saturated fat to the diet has been shown in medical research to encourage the liver cells to dump their fat content.
- Improved lung function (and lower asthma problems)
- Stronger immune system.

Click here for complete article.

Posted by Jeremy Jones at 8:07 PM | Comments (44)

September 16, 2009

090916 Thursday

Jenny P doing some beautiful front squats. In the top frame she is on her way down, but not quite full depth. In the bottom frame she is good and deep (her femur is below parallel). If the crease of your hip does not go below your patella (kneecap) it is not a "Squat" (it is a partial squat) - BUT the crease below the knee is just the minimum, if you can go lower while still maintaining proper form (lumbar curve, etc), you should go even lower.

Workout: Clean and Jerk
(really more "from the floor to overhead anyhow" aka "Overhead Anyhow")

1, 1, 1, 1, 1, 1, 1

Record loads used for each round.

Metabolic Conditioning Workout: Teams of two people. One person works out as the other person rests. As many rounds as possible in 12 minutes.

15 wall ball (men 20lb/10ft, women 14lb/10ft)
Row 250

Record total rounds per team (each team member circuit counts as one round - not both people going through counts as one round)

Posted by Jeremy Jones at 8:33 PM | Comments (17)

September 15, 2009

090916 Wednesday "G.I. Jane"

"Diablo CrossFit" vs "DCF" softball game round 2 this Friday in Dublin (Craig sure has a big grin on his face).

Workout: "G.I. Jane"

100 Burpee pull ups for time.

The pull up bar should be at the tips of your fingers or just out of reach. Chest hits the deck and chin over the bar every time.

Record time to 50 reps and total time.

*Scaled version: Either 50 total reps (if you can do pull ups), or 100 burpee "jumping pullups" (make sure you use a bar that is low enough you can do jumping pull ups).

Posted by Jeremy Jones at 8:04 PM | Comments (48)

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.

++++++++++++++++++++++++++++++++++++++++++++++

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 13, 2009

090914 Monday

Diablo CrossFit not only has enough motivated people for one softball team . . . It has enough people for TWO! ("Diablo CrossFit"(top) beat "DCF" (bottom) 12 - 10 last Friday at the first game of the season! Only time will tell which team will come out on top).

Workout: Back Squat

3, 3, 3, 3, 3

Record loads used for each round.

Metabolic Conditioning Workout: Surprise mini metcon brought to you by your trainer.

++++++++++++++++++++++++++++++++++++++++

Article: Scientists report adulthood body size and cancer risk.

". . .Their results suggested that being overweight in older adulthood was associated with increased prostate cancer risk among white and Native Hawaiian men, but a decreased risk among Japanese men. While excessive weight gain between younger and older adulthood was observed to increase the risk of advanced and high-grade prostate cancers in white men and increase the risk of localized and low-grade disease in black men, it appeared to decrease the risk of localized prostate cancer in Japanese men. . ."

Click here for complete article.

Posted by Jeremy Jones at 7:49 PM | Comments (10)

September 11, 2009

090912 Saturday "800m repeats

Dante's farmer carry with bent arms: pain. Jeff's farmer carry with straight arms: pleasant stroll. It is always better to do farmer carries with straight arms if possible.

Olympic Weightlifting Warm up: Power clean to front squat, 3 sets of 10. Emphasis should be on catching the bar in the partial squat, pausing, then lowering down into the full front squat. Keep the weight light to moderate (if you go heavier, do less reps).

Workout:

Four rounds, each for time of:
800 meter run.

Rest as needed between efforts.

Record times for each run (and amount of rest if desired).

Posted by Jeremy Jones at 8:33 PM | Comments (25)

September 8, 2009

090909 Wednesday "Vegas"

DCF's banner flying above the Pure Pankration ring (next fights scheduled for Sept 24th).

Workout: "Vegas" (courtesy of Mountain)

7 squat cleans (135lbs men, 85lbs women)
7 burpees
7 overhead lunge steps with bumper plate (45lbs men, 25lbs women)

As many rounds as possible in 21 minutes.

Beginners should stay extremely light on the squat cleans and work on form. Use a medicine ball or empty bar if you have to.

++++++++++++++++++++++++++++++++++++++++++++

Article: "What's really in supplements"

"When Dan Gerkey was trying to get into better shape a few years ago, he tried out a dietary supplement from a local store that promised to help build his strength. At first, the stuff worked. But after several weeks the police officer, who lives in Fraser, Mich., started feeling exhausted, and his wife noticed a yellowish tinge in his eyes.

Soon, Mr. Gerkey's skin also yellowed, and it itched so fiercely that taking a shower or pulling on his socks became agonizing. Eventually, a liver specialist at Henry Ford Health System in Detroit figured out the pills' ingredients list included the name of a steroid, which he linked to the liver damage that was the main cause of Mr. Gerkey's symptoms. Mr. Gerkey, 40, ended up losing 35 pounds before he recovered. . ."

Click here for complete article.

Posted by Jeremy Jones at 11:10 PM | Comments (16)

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.

+++++++++++++++++++++++++++++++++++++++++++

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.

Trainer Struggles to Lose Weight @ Yahoo! Video

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

September 6, 2009

090907 Monday "Labor day and 400m repeats"

+++All usual classes canceled! Special 8am class with Jimmy, then open gym and barbecue from 12:00 - 3:00.+++

Mark coaches Eduardo and Derek N the catch position for the clean.

Workout: "400m repeats"

4 rounds for time.

400m run
Rest 2 minutes

Record time for each run.

++++++++++++++++++++++++++++++++++++++++++++++++++++

Labor Day Barbecue Today! 12noon - 3pm. Bring your some food and some to share and we'll have a blast (hint: I bought water balloons. -jj).

Posted by Jeremy Jones at 7:00 PM | Comments (8)

September 5, 2009

090906 Sunday "Cindy"

+++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.+++

Coach Jimmy G doesn't just dish it out, he knows how to take it as well. Try out his 6am classes to see what all the buzz is about.

Olympic Weightlifting Warm Up: Overhead squat 5, 5, 5. Start light, then go heavier each round, ending with 'moderate' weight.

Workout: "Cindy"

As many rounds as possible in 20 minutes:

5 Pull ups
10 Push ups
15 Squats

Post number of rounds completed.

Protect your hands by using chalk correctly (see below) and/or using the blue pads or 'grips' that we have floating around the gym. Ripped hands are completely preventable. Don't let them derail your training.

+++++++++++++++++++++++++++++++++++++++++++++

"A little bit of chalk goes a long way, and there is a proper way to use it. Chalking your entire hand, from the wrist to the fingertips, is not it. Have you ever gripped anything with the heel of your hand? If so, you’ve overcome the nuisance of the opposable thumb.

The only part of your hand that requires chalk is the part that contacts the bar. This area starts just below the base of the fingers and continues up to the third knuckle. Take a block of chalk, put it on your calluses, swipe upward until you hit your fingertips, and stop. Put the block of chalk down. Now, take your non-chalked hand, rub it against the chalked one, and go about your workout."

From Jon Gilson at Again Faster.

+++++++++++++++++++++++++++++++++++++++++++++

LABOR DAY BBQ at The Shed!

MONDAY 12PM - 3PM. Don't Forget Our Labor Day BBQ! Come down to the Shed and hang with the people you suffer with! Workouts available upon request.

Posted by Jeremy Jones at 8:32 PM | Comments (9)

September 4, 2009

090805 Saturday

+++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.+++

Scott Deadlifts, Jamie comes down the rope, Jeff B is going up.

Workout: Deadlift

5, 5, 5, 5, 5

Post loads used each round.

Metabolic Conditioning Workout: Surprise Mini Metcon that might include rowing (and it might not! - BUT it won't include any overhead pressing movements).

++++++++++++++++++++++++++++++++++++++++++

LABOR DAY BBQ at The Shed!

MONDAY 12PM - 3PM. Don't Forget Our Labor Day BBQ! Come down to the Shed and hang with the people you suffer with! Workouts available upon request.

Posted by Jeremy Jones at 9:26 PM | Comments (6)

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.

++++++++++++++++++++++++++++++++++++++++++++++++

Burpee Info:

The Burpee from Patrick Cummings on Vimeo.

(Video from Jon Gilson at Again Faster)

++++++++++++++++++++++++++++++++++++++++++++++++++

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!

++++++++++++++++++++++++++++++++++++++++++++++++++

"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)

September 1, 2009

090902 Wednesday

Guess that Diablo CrossFitter! (if you got the 'inside scoop' at the gym, or from Carry's comment yesterday, please keep it to yourself!)

Workout: Front Squat

5, 5, 5, 5, 5

Metabolic Conditioning Workout: Surprise AMRAP in 10 minute "mini metcon" that *might* include 200m sprints, rope climbs, sit ups, dumbbell/kettlebell weighted step ups (20" high, weights held in the 'hang position') or turkish get ups. . . but not necessarily all of them.

Posted by Jeremy Jones at 9:38 PM | Comments (66)

August 31, 2009

090901 Tuesday

Morning Crew Morning Brew (the 6am class cracks a few after a particularly hard workout in honor of Eleni's birthday).

Workout: "Filthy Fifty"

Record total time.

Scaled versions:

"Dirty 30": 30 Reps of Each Exercise
First Timers: 25 Reps of Each Exercise

+++++++++++++++++++++++++++++++++++++++++++++

Article: Former Woman Olympic Medalist Swimmer (age 71) Fends off Attacker.

". . .The 71-year-old Fraser said Monday the man grabbed her but she fought back.

“This guy came out of the gate and grabbed me and I grabbed him by the ear and I kicked him in the groin,” she told several Australian television stations. . ."

Click here for complete article.

(It's like Coach Glassman says:

'I have this fear that modern medicine will allow us to live until we are 150 years old, but we still enter the nursing home at 75. The second half of our life will be spent watching Oprah, getting fed by a spoon and having our asses wiped for us.

I want people to live past their 90's, without the need of 'assisted living facilities', able to carry their groceries up stairs (a bag in each hand), still frisky in the sack, and if some one tries to mug them at the ATM, the would be robber gets knocked to the ground and a foot on his throat for his trouble.' -jj)

+++++++++++++++++++++++++++++++++++++++++++++

Events:

Labor day Barbecue scheduled for next Monday at 12:00

Posted by Jeremy Jones at 11:32 PM | Comments (31)

August 30, 2009

090831 Monday "Max Effort / Benchmark Testing Day"

Carry W. gives applause during her push ups.

Workout: After a liberal warm up, perform as many of the following tests as desired -

400m run
500m row
Max push ups in a minute
Max sit ups in a minute (abmat, feet anchored)
Tabata Squats
Max consecutive pull ups
Max weight from the floor to overhead

Use a partner to count reps and keep time. DO NOT TRY AND DO ALL IN ONE DAY. Try to complete at least 2 - 3 within the hour.

+++++++++++++++++++++++++++++++++++++++++++++++++++++

Former Concord resident, Capt. John Hallett III killed in Afghanistan.

"He grew up here, playing basketball at St. Agnes Elementary School and water polo at De La Salle High School. He was a delivery boy for this newspaper.

Capt. John Hallett III, 30, died Tuesday in Afghanistan when his vehicle hit a roadside bomb, the Army said Thursday.

He arrived there in July. His daughter Heidi was born earlier this month.

He never got to hold her. . ."

Donate by clicking here.

Posted by Jeremy Jones at 7:48 PM | Comments (34)

August 29, 2009

090830 Sunday "Rowing Regatta"

Tara (sister of Mike P in background) shows us who the real top performer in the family is.

Olympic Weightlifting Warm Up: 10 power snatches from the mid thigh, 10 from above the knee, 10 from right below the knee. Pause at the catch in a partial squat each rep. Use light to moderate weight.

Workout: "Rowing Regatta"

Teams of 3 will complete 5000m of rowing on the same rower. The rowing can be split amongst the team members as desired (any order, any number of intervals). The other two teammates are required to provide vigorous encouragement.

(A lone rower can do this by themselves if they can't find partners by rowing 1min, then 1 min rest, until you reach 1500m).

Post total time (keep track of your individual rowing distances if you'd like as well).

Posted by Jeremy Jones at 10:36 PM | Comments (4)

August 28, 2009

090829 Saturday "Run and Squats"

Jasmine Kalogirou 4 months pregnant with her third, still doing pull ups in sets of 10 or 15. "We're not worthy!"

Workout - Four rounds for time of:

Run 400 meters
50 Squats

Post total time.

++++++++++++++++++++++++++++++++++++++++++++++++

Come to open gym at 9am on Saturday (during Muay Thai), or better yet, Go to Muay Thai with Luca!

Posted by Jeremy Jones at 3:56 PM | Comments (15)

August 26, 2009

090827 Thursday

Fun with Luca on Saturday. Functional training for escaping a natural disaster (hurtling over non-CrossFitters).

Workout: For Time:

50 Wall Balls 10ft, 20 lbs men / 8ft, 14lbs women
50 Pull-ups
35 Wall Balls 10ft, 20 lbs men / 8ft, 14lbs women
35 Pull-ups
20 Wall Balls 10ft, 20 lbs men / 8ft, 14lbs women
20 Pull-ups

Post total time.

++++++++++++++++++++++++++++++++++++++++

Article: Sugar Consumption needs to be reduced (American Heart Association).

"The American Heart Association is taking aim at the nation's sweet tooth, urging consumers to significantly cut back on the amount of sugar they get from such foods as soft drinks, cookies and ice cream.

In a scientific statement issued Monday, the organization says most women should limit their sugar intake to 100 calories, or about six teaspoons, a day; for men, the recommendation is 150 calories, or nine teaspoons.

The recommendations are likely to prove challenging for many consumers to meet. Just one 12-ounce can of cola has about 130 calories, or eight teaspoons of sugar.

Data gathered during a national nutrition survey between 2001 and 2004 suggest that Americans consume on average 355 calories, or more than 22 teaspoons, of sugar a day. . ."

Click here for complete article.

(Here at DCF, generally we recommend even less 'added' sugar. . . NO SUGAR is best. I am confident the rest of society will catch up some day. -jj)

Posted by Jeremy Jones at 11:48 PM | Comments (7)

August 25, 2009

090826 Wednesday

Eleni does some beer weighted lunges after the workout for her birthday.

Workout: Push Press

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

(that's 7 rounds folks).

Post loads used.

Mini Metcon: As many rounds as possible in 12 minutes

5 Chest to bar pull ups
8 Burpees
100m Farmer carry* (45lb bumper plates men, 25lb bumper plates women)
*No penalty for setting down the bumper plates on the run.

Post rounds and fractions of rounds.

++++++++++++++++++++++++++++++++++++++

Article: Study finds that Obese People Have 'Severe Brain Degeneration'

A new study finds obese people have 8 percent less brain tissue than normal-weight individuals. Their brains look 16 years older than the brains of lean individuals, researchers said today.

Those classified as overweight have 4 percent less brain tissue and their brains appear to have aged prematurely by 8 years. . .

Click here for complete article.

++++++++++++++++++++++++++++++++++++++

Event: This week!

CrossFit Oakland is having a grand (re) Opening Party Friday, August 28th at 5p.m. (Workout followed by party). Address:

5741 Doyle Street
Emeryville, CA 94608
(510) 595-9348
info@crossfitoakland.com

Post to comments if you want to go (you won't want to miss it!).

++++++++++++++++++++++++++++++++++++++

Another Running Workout with Jan Maynard, 6:30pm at DVC track in Pleasant Hill. Click continue reading below to find out the details.

"Hi all,

Come out and join me for our regular track workout this Wednesday evening at 6:30 at DVC in Pleasant Hill.

Everyone is welcome.

This week we will be doing Warm up 1-2 miles 6X800 at 10k race pace with 200 walk/jog between then 2X200 build to all out with 200 walk jog between Then done!

Email me directly if you are interested so I know to look out for you. I am looking forward to getting my butt kicked on the track for the rest of the season with all of you."

-Jan

Posted by Jeremy Jones at 7:25 PM | Comments (25)

August 24, 2009

090825 Tuesday

Congratulations to Mike and Tristin who were just married on Saturday! (click on the photo to enlarge it).

Workout: "2 Minute Defense"

5 rounds at 135lbs men, 85lbs women -

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

Rest 2 minutes.

Then. . .5 rounds at 135lbs men, 85lbs women -

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

Notice it says "foot" not meters. Scale the bar weight as needed for proper form.

Post total time.

++++++++++++++++++++++++++++++++++++

Article from Dr. Mike Eades: "Vitamin D-bate D-bunked."

". . .Of course the Vitamin D Council spokesperson is going to heartily disagree (and rightfully so) because it takes much more than that if there is no sun exposure. (The Vitamin D Council recommends somewhere in the neighborhood of 5,000 IU per day, followed up with blood tests for levels.) Now RK has the other side of the debate because the Vitamin D Council obliges.

However, the Vitamin D Council disagrees: “If one regularly avoids sunlight exposure…to obtain this amount from milk, one would have to drink 50 glasses. With a multivitamin, more than 10 tablets would be necessary. Neither is advisable.”. . ."

Click here for complete article.

++++++++++++++++++++++++++++++++++

Upcoming Events:

"Beverage Mile" competition and barbecue Monday, September 7th (Labor Day). No concrete start times yet. A discussion as to maybe there should be a 5th drink thrown in after the 4th 400m run. Thoughts?

"Fight Gone Bad" Fundraiser for Prostate Cancer Research and the Wounded Warrior Project. Saturday, September 26th.

Posted by Jeremy Jones at 5:19 PM | Comments (28)

August 23, 2009

090824 Monday

+++Muay Thai Canceled Tonight!+++

DCF: Forging Elite Cheeto Consumption.

Workout: Back Squats

5, 5, 5, 5, 5

Post loads used.

Mini Metcon:

As many rounds as possible in 10 minutes:

Row 250m
15 ring push ups
15 back extensions
L sit 15 cumulative seconds

Post number of rounds completed.

++++++++++++++++++++++++++++++++++++++++++++

Article: Why Sleep? Snoozing May Be Strategy To Increase Efficiency, Minimize Risk.

"According to the journal Science, the function of sleep is one of the 125 greatest unsolved mysteries in science. Theories range from brain "maintenance" — including memory consolidation and pruning — to reversing damage from oxidative stress suffered while awake, to promoting longevity. None of these theories are well established, and many are mutually exclusive. . .

In humans, the brain constitutes, on average, just 2 percent of total body weight but consumes 20 percent of the energy used during quiet waking, so these savings have considerable adaptive significance. Besides conserving energy, sleep invokes survival benefits for humans too — "for example," said Siegel, "a reduced risk of injury, reduced resource consumption and, from an evolutionary standpoint, reduced risk of detection by predators." . . "

Click here for complete article.

Posted by Jeremy Jones at 8:46 PM | Comments (38)

August 22, 2009

090823 Sunday "Diablo's Shame"

Nancy makes sure to show Lauren S (one of our latest Newbies) how the 6am class operates (by sneaking up behind, and passing her during lunges).

Workout: "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 losers).

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 dumbbells totaling 1/2 body weight
100 deadlifts with body weight

Pick a partner who has similar body weight, or pick who's weight will be used for thrusters, and who's weight will be used for deadlifts.

Post total time. Compare to your "Diablo's Shame" singles time if you have one.

(I heard there was a video of the original competition on the internet somewhere. . . but I can't seem to find it. . . of course I didn't look too hard.

The moral to the story is that our affiliate team stomped them at the Games this year. All is now right in the universe. -jj)

Posted by Jeremy Jones at 7:22 PM | Comments (12)

August 21, 2009

090822 Saturday

Ian L. and Jenn W. do the tennis ball partner run.

Workout:

6 rounds for time of:
5 Weighted Pull-up 45 lbs (25lb women)
5 Shoulder Press 95 lbs (65lb women)
200m Run

Post total time.

Last posted on Tuesday, June 9th. (with an awesome picture of Tami).

Posted by Jeremy Jones at 4:13 PM | Comments (9)

August 20, 2009

090820 THURSDAY

Shannon M dumbbell snatches in front of the flags.

Workout:

Deadlift: 3, 3, 3, 3, 3

Post loads used. Try to increase the weights used for the last set of 5s by 10 - 20 lbs.

Surprise mini metcon to follow.

++++++++++++++++++++++++++++++++++++++++++

Article: Immune system's use of vitamin D the same for 60 million years.

". . . The fact that this vitamin-D mediated immune response has been retained through millions of years of evolutionary selection, and is still found in species ranging from squirrel monkeys to baboons and humans, suggests that it must be critical to their survival, researchers say. . . "

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++

Pure Pankration Fights Tonight at 8pm!

Posted by Jeremy Jones at 1:01 AM | Comments (28)

August 18, 2009

090819 WEDNESDAY "Badger"

Laci conquering the 20 inch box.

Workout: "Badger"

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Complete three rounds for time of:

Squat clean, 30 reps (95lbs men, 65lbs women)
30 Pull-ups,
Run 800 meters.

Post total time.

Scaled version: 15 cleans, 15 pull ups, run 800m. If you can't complete the workout in less than 40 minutes it is a DNF. If you scale the workout down, you should go a little heavier on the cleans.

+++++++++++++++++++++++++++++++++++++++

Article: Sugar (glucose) feeds cancer.

". . ."It's been known since 1923 that tumor cells use a lot more glucose than normal cells. Our research helps show how this process takes place, and how it might be stopped to control tumor growth," . . ."

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++

Another track workout with Jan for those interested:

"Hi all,
Come out and join me for our regular track workout this Wednesday evening at 6:30
at DVC in Pleasant Hill. Everyone is welcome!"

Click "Continue Reading" below for more information!

"This week we will be doing
Warm up 1-2 miles
1X1200 10K race pace
400 jog
6X400 fast with 200m jog between
Then done!

Email me directly (jenjanjayden@sbcglobal.net) if you are interested so I know to look out for you. I amlooking forward to getting my butt kicked on the track for the rest of the season with all of you.

Meet on the end of the Track next to bathrooms."

-Jan

Posted by Jeremy Jones at 3:28 PM | Comments (44)

August 17, 2009

090818 TUESDAY

Kristine B. wearing her "Don't blow your WOD ('Workout of the day') on the first Jerk. . . Blowing your WOD is never a good thing. Shirt from American River CrossFit - Nice one guys!

Workout: NorCal Games Qualifier workout A

500m Row
30 Burpees
10 Shoulder-to-Overhead (165 lbs men, 95 lbs women)*

Post total time.

*Must be picked up from the ground -no racks- but cleaning the bar each rep is not necessary. Jerks from behind the neck okay.

+++++++++++++++++++++++++++++++++++++++++++

Article: "Carnitine for insulin resistance and diabetes"

". . .We can make carnitine but it is estimated that about 75% of our carnitine reserve comes from our diet. Carnitine is mostly stored in muscle tissue (meat) which means that vegetarians do not take in dietary carnitine. However, a healthy vegetarian diet is low fat and therefore vegetarians require much less carnitine. . . "

Click here for complete article.

My question is that how much carnitine is in what meats, and if you eat enough meat (as all good "Primal" eaters should), is there still a benefit to supplementing? -jj

+++++++++++++++++++++++++++++++++++++++++++++

Upcoming Events

"Pure Pankration" fights Thursday, August 20th

"48oz Mile" competition and Barbecue Monday, September 7th (Labor Day)

"Fight Gone Bad" Fundraiser for Prostate Cancer Research and the Wounded Warrior Project. Saturday, September 26th. (Fight Gone Bad official site, FGB NorCal Site)
- Should we host the Fundraiser at DCF or should we bring a team to CrossFit Oakland? Post to comments.

Posted by Jeremy Jones at 7:46 PM | Comments (23)

August 16, 2009

090817 MONDAY

Nick and Paula visit CrossFit Las Vegas for a workout.

Workout: Thruster

5, 5, 5, 5. 5

Record Loads used.

Conditioning Workout:

Surprise workout that will probably include: box jumps, clapping push ups (on knees if you have to), knees to elbows, and double unders.

++++++++++++++++++++++++++++++++++++++++++++

Article: "No evidence that consumption of dairy or animal products increases breast cancer risk"

". . . "These studies highlight two very important points," said American Society for Nutrition Spokesperson Shelley McGuire, PhD. "First we all need to remember that there are really no such things as 'bad' foods. Second, observational studies that show associations between diet and health need to be considered with a proverbial grain of salt. These studies clearly provide additional and strong evidence that consumption of meat and dairy products by women does not, by itself, increase breast cancer risk. Further, moderate and mindful consumption of these foods can be very important in attaining optimal nutrition for most women who often do not consume sufficient iron and calcium." . . ."

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++++

We still have tickets for the Pure Pankration fights this Thursday night! (8pm in San Francisco) Email jeremy@diablocrossfit.com if you are interested in going.

Posted by Jeremy Jones at 8:10 PM | Comments (12)

August 15, 2009

090816 SUNDAY "Helen"

DJ coaching at one of the Muay Thai Kickboxing classes (Monday and Thursday 6:30pm, Saturdays at 9am - open to all Diablo CrossFitters!).

Olympic Weightlifting Warm up: 3 sets of 10 Romanian Deadlifts. Go heavier each set. Focus on bending at the hip and keeping the lumbar curve.

Workout: "Helen"

3 rounds for time.

400m Run
21 kb swings (53lb men, 35lb women)
12 pull ups

Post time to complete.

+++++++++++++++++++++++++++++++++++++

Article: Parents Can Help Stop The Obesity Epidemic, Says Psychologist; Healthy Body Image Is First Step

". . . In the last decade, "we've seen a [tenfold] increase in Type-2 diabetes and psychological and social consequences, such as prejudice, rejection, discrimination and low self-esteem in children," Abramson said at APA's 117th Annual Convention. "More than 60 percent of overweight children have one risk factor for cardiovascular disease and 20 percent have two or more risk factors." . . ."

Click here for complete article
.

Posted by Jeremy Jones at 5:26 PM | Comments (12)

August 14, 2009

090815 SATURDAY

DCF 'After hours'. . . (training videos for the new equipment that's on the way - yeah right. I honestly don't know what that thing is in the video. I just remember that it was completely ridiculous. -jj)

Workout: Team "JT"

Teams of 2 people will per form a total of:

42 - 30 - 18

Handstand Push Ups
Ring dips
Push ups

The work can be divided up between both people as desired, but only on partner can be exercising at a time. All of the reps for each exercise must be completed before moving onto the next movement (all 42 HSPUs must be completed before going onto 42 ring dips, etc).

Post partner and total time to comments.

+++++++++++++++++++++++++++++++++++++++

Article From Mark's Daily Apple: The Primal Blueprint for Busy People – Part 1: Sleep and Stress.

". . .In truth, we’ve done “on the run” posts before with tips on “Primal Pronto” food and exercise, and they’ve been among our most popular. Last week’s comments got us thinking then, why not expand the field? Here’s the first (or third actually) in a series that will put the PB into hyperdrive. Quick, cut to the chase, on the button, effective strategies for living all the PB laws – conveniently constructed with a hectic life in mind. Although the Primal Blueprint is itself designed for efficiency – the most bang for your buck and power for your hour, we all find ourselves in particularly tight circumstances now and then. Work picks up the pace. We add another child to the family. We take on another job or a big volunteer position. We take care of an ailing family member or friend. Real life hits us with a one-two punch that can send us reeling – and send us back to the drawing board to fit in taking care of ourselves. . ."

Click here for complete article.

Posted by Jeremy Jones at 1:24 PM | Comments (10)

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).

++++++++++++++++++++++++++++++++++++++

Video from Jon Gilson at Again Faster: Wall Balls

Wall Ball Shots from Patrick Cummings on Vimeo.

++++++++++++++++++++++++++++++++++++++

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

090813 THURSDAY

+++5am class canceled on Friday+++

Happy Birthday Jorgy!

Workout: Hang Power Clean

3, 3, 3, 3, 3

Post loads used.

Mini Metcon in honor of Jorgy's Birthday : "Mile Full of Burpees Scaled down"

As many rounds as possible in 8 minutes

Run 100m
10 burpees

Post rounds completed.
(The original version is 16 rounds for time).

+++++++++++++++++++++++++++++++++++++++++

Pankration Fights Next Thursday!

Tickets are $20. We still have tickets at the gym. Talk to Jeremy if you want to reserve some. 6am Matt has offered to tell everyone stories from when he used to DJ at 1015 Folsom.

++++++++++++++++++++++++++++++++++++++++++

Article: Exercise Is Healthy For Mom And Child During Pregnancy, Report States

". . .According to this review article, exercise can strengthen and improve overall musculoskeletal and physiologic health as well as pregnancy related symptoms. Exercise such as aerobics, impact and nonimpact activities, resistance training and swimming:

* eases back and other musculoskeletal pain;
* lowers maternal blood pressure;
* reduces swelling; and
* improves post-partum mood, including sadness. . ."

Click here for complete article.

Posted by Jeremy Jones at 9:21 PM | Comments (36)

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.

+++++++++++++++++++++++++++++++++++++

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

+++++++++++++++++++++++++++++++++++++

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 10, 2009

090811 TUESDAY "Number 2"

+++5am class canceled this Wednesday and Friday!+++

Mountain coaches Riley in the background, Juliana hammers out the deadlifts on her own.

Olympic Weightlifting Warm Up: 10 overhead squats with light to moderate weight, pausing at the bottom of each rep. 10 heaving snatch balances with light to moderate weight. Us as many sets as needed and rest often to keep good form (you don't have to do it all in one set).

Workout: "Number 2"

As many rounds as possible in 15 minutes of:
10 Wall Balls (20lb ball, 10' target for men. 14lb ball, 8' target for women)
10 Sumo Deadlift High-pulls (44lb kb men, 35lb kb women)
10 Ring Push-ups
10 Double Unders

Post total rounds to comments.

++++++++++++++++++++++++++++++++++++++++++++++

Article: "Sedentary Lives Can Be Deadly: Physical Inactivity Poses Greatest Health Risk To Americans, Expert Says"

" . . .One follow-up study of 40,842 longitudinal study participants showed poor fitness level accounted for about 16 percent of all deaths in both men and women. The percentage was calculated by estimating the number of deaths that would have been avoided if people had spent 30 minutes a day walking. This percentage was significantly higher than when other risk factors were considered, including obesity, smoking, high cholesterol and diabetes. The Aerobics Center Longitudinal Study also found that moderately fit men lived six years longer than unfit men.

More examination of 14,811 female patients in the ACLS showed that women who were very fit were 55 percent less likely to die from breast cancer than women who were not in good shape. This was after the researchers had controlled for BMI, smoking, family history of breast cancer and other possible risk factors. . ."

Click here for complete article.

Posted by Jeremy Jones at 9:25 PM | Comments (44)

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.

++++++++++++++++++++++++++++++++++++++++++++

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:
.

Did I mention he weighs 308 lbs?

+++++++++++++++++++++++++++++++++++++++++++++

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 8, 2009

090809 SUNDAY "Fran"

The DCF Dirty Dozen all girl kickball team!

Workout: "Fran" (because nobody went to the "Fran for Cash" competition!)

21, 15, 9

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

Post time to comments and Beyond the whiteboard.

++++++++++++++++++++++++++++++++++++++++++++++++

Kickball Tournament Pictures Click here (Thanks Scott!)

++++++++++++++++++++++++++++++++++++++++++++++++

Just so you know there is life after a "Masters Class": Pictures from the 2009 Senior Games Photos

Posted by Jeremy Jones at 5:55 PM | Comments (17)

August 7, 2009

090808 SATURDAY "Filthy Fifty"

+++Kickball Tournament Today!+++

+++"Fran for Cash" Today!+++

+++UFC Fight Night at the Gym Tonight at 7pm!+++

Hector knows how to get to full extension with his shoulders (and so should you)!

Workout:

For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood, 35lbs),
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 and Beyond the Whiteboard.

BEGINNERS - if you have never done this workout before you are required to do the "Dirty Thirty" first (30 repetitions of every exercise). Once you have completed the 30 rep version, you can then complete the full version at a later date.

Modifying for a large class - For this workout to be considered "Rx'ed" it must be completed in order, but the next best thing is to do all the movements in the order at which equipment becomes available up to the last two (burpees and D.U.s). Those must be completed last.

++++++++++++++++++++++++++++++++++++++++++++

Website - Our own Judy Phillips has created a great resource for locals looking for smarter food choices:

Weston A. Price East Bay Area: http://wapfeastbay.ning.com/

"Welcome to the Tri-Valley Chapter of the Weston A. Price Foundation, which encompasses Dublin, Pleasanton, Livermore and beyond. We are a non-profit organization connecting like-minded individuals to farmers and other sources dedicated to supplying nutrient-dense foods for our tables by educating, learning and community activism. Our goal is to provide you with accurate nutrition instruction, support a number of movements that contribute to this objective including organic and biodynamic farming, pasture-feeding of livestock, community-supported farms, honest and informative labeling, and prepared and nurturing therapies. As the Tri-Valley Chapter of the Weston A. Price Foundation, we promote the work of the Foundation at the local level. . ."

Click here to sign up today!

Posted by Jeremy Jones at 3:26 PM | Comments (25)

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.

++++++++++++++++++++++++++++++++++++++++++++++

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.

++++++++++++++++++++++++++++++++++++++++++++++

Kate A's video of the 2009 CrossFit games.

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

August 5, 2009

090806 THURSDAY "Cindy"

Sunday team workout madness.

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

________________________________________________________

ALL DCF LADIES' NIGHTS OUT CANCELED INDEFINITELY

Article: Ladies Night Out A Diet Wrecker
By Kathleen Doheny
WebMD Health News

Study Shows Women Who Eat With Other Women Tend to Consume More Calories.

Aug. 5, 2009 -- Girls' night out can be fun for single and married women alike, but eating with a large group of women friends may influence you to eat more, a new study suggests.

"Women eating in groups of women tend to increase the calorie values of the food they choose," says Meredith E. Young, PhD, a psychologist and an assistant professor in the Centre for Medical Education at McGill University in Montreal, who led the study.

Women who eat in smaller groups of women friends, she found, eat somewhat less, and those who eat a meal with a man eat even less.

For the men, Young found a different story. Neither the number of dining companions nor the group's gender makeup seemed to make a difference in how much the men ate.

Full article here. Post rebuttals to comments.

Posted by robarnum at 11:02 PM | Comments (49)

August 4, 2009

090805 WEDNESDAY "Elizabeth" or "Lizzy"

Gratuitous Baby Shot. (Jax loves the gym)

Olympic Weightlifting Warm Up: Romanian Deadlift. 3 sets of 8. Keep the lumbar tight and use those hamstrings. Go light and feel the stretch each rep.

Workout: "Elizabeth"

For time.

21, 15, 9

Squat cleans, 135 lbs men, 85 lbs women
Ring Dips

"Lizzie" From (CrossFit Football)

For time.

12, 9, 6, 3

Power Cleans 185 lbs men, 115 women
Ring Dips

Post chosen workout and time to comments.

++++++++++++++++++++++++++++++++++++++++++++

EVENT:

Diablo CrossFit is sponsoring another Pure Pankration Fight Thursday, Aug 20th!

Tickets are $20. Talk to JJ for to get 'em. Last time there were hardly any DCFers there. This time I want to show some pride!

+++++++++++++++++++++++++++++++++++++++++++++

Article: Depression And Inflammation Linked To Pain In Rheumatoid Arthritis Patients

". . .According to this study, the inflammation and depression each independently increased the likelihood of severe pain. The combined effects of high CRP levels and depression predicted severe pain even more strongly. . ."

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++++

"Beyond the Whiteboard" is now paid for by DCF!

That means if you are a member of DCF, your subscription to BTWB is paid for - AS LONG AS - you use it. I went through and cleared out anyone who didn't have any posts, or only had a few from more than 2 or 3 weeks ago. We must pay for this service by the user, so we will only be keeping people who actually use the service.

Enjoy!

Posted by Jeremy Jones at 7:43 PM | Comments (55)

090804 TUESDAY

Fight Fit: Aftermath.

Olympic Weightlifting Warm up: Snatch High Pull (click here to watch a video of the movement performed by gentleman scholar Greg Everett at Catalyst Athletics). 2 sets of 10 reps. Use a lighter weight.

Workout: 6 rounds for time.

10 one armed dumbbell power snatches right (45lb men, 25lb women)
10 one armed dumbbell power snatches left (45lb men, 25lb women)
10 knees to elbows
200m run

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++
Article: "Millions of US Children have low Vitamin D"

"Seven out of ten U.S. children have low levels of vitamin D, raising their risk of bone and heart disease, according to a study of over 6,000 children by researchers at Albert Einstein College of Medicine of Yeshiva University. The striking findings suggest that vitamin D deficiency could place millions of children at risk for high blood pressure and other risk factors for heart disease. . . "

Click here for complete article.

++++++++++++++++++++++++++++++++++++++++

Track Run at DVC Wednesdays!

Jan Maynard is leading some running work at DVC Wednesdays at 6:30pm.

From Jan: "This week I am doing 1 mile 10K race pace, then 200 meter jog, then 8 X 400 fast with 200 walk/jog recovery." All DCFers welcome!

++++++++++++++++++++++++++++++++++++++++

Grass Fed Beef Order in the works!

Jan and Jen Maynard are setting up another large order of GrassFed Beef and organic chicken breasts. Please Click "continue reading" below for more details.

From Jan:

"Great deal on Grass fed beef and boneless skinless chicken breast.

Jennifer’s mother is hanging one of her pure grass fed steers for this season and is offering it at a great price when individuals buy a mixed box of meat. We buy a whole steer from her each year and buy chicken regularly and it is always great – she only raises a few steers each year and buys them young so is able to keep her prices low – she also works for the butcher so can get a lower price on butcher fees which are the highest expense. With prices of chicken and beef going up so quickly – we price checked and this is a great deal. Quantities are limited and based on first come first serve basis.

~20 pounds boneless skinless chicken breast - (1-2 breasts per cryo preserve bag)
~30 pounds pure grass fed beef mixed box (steaks, ground beef, roasts, asada, etc.)
~50 pound mixed box of chicken and beef can be purchased in 50 pound quantities for $4.00/lb ($200) per box

All meat is cryo vacuum preserved so it can last in a freezer for >2yrs with maximum freshness.
Jan and Jennifer Maynard will be collecting money for orders which is due by Friday Aug 7th.

Please contact Jan Maynard @jenjanjayden@sbcglobal.net if you are interested or have any questions.

All meat is prepared by certified USDA butchers in a USDA facility ensuring all regulations are followed for good manufacturing processes and the highest quality standards.

Meat will be delivered to Diablo CrossFit Thursday Aug 13th ~7:30pm. Each order recipient will need to pick up their beef between 7:30 and 8:30 or arrange with Jeremy to have it stored at CrossFit."

Posted by Jeremy Jones at 12:15 AM | Comments (42)

August 2, 2009

090803 MONDAY "NEW SCHEDULE STARTS TODAY!"

Craig coaches the class on some of the more advanced features of the Concept 2 rowing machines.

Workout: Overhead Squat

5, 5, 5, 5, 5

Post Loads to comments.

Coach's Corner: If this is a new lift for you, resist the urge to go heavy too soon. Keep it light and practice extra reps. Maintaining "Active Shoulders" is crucial.

Mini Metcon:

As many rounds as possible in 10 minutes.

10 burpees
3 weighted pull ups (men 25lbs, women 15lbs, or use a smaller band if you are still working on kipping pull ups).

Post number of rounds completed to comments.

++++++++++++++++++++++++++++++++++++++++++

Article: Saturated fat is healthy? "The definitive guide to saturated fat." (from Mark's Daily Apple).

"It’s probably the one thing that prevents people from fully buying into the Primal Blueprint. Almost anyone can agree with the basic tenets – eating more vegetables, choosing only clean, organic meats, and getting plenty of sleep and exercise is fairly acceptable to the mainstream notion of good nutrition. The concept of Grok and a lifestyle based on evolutionary biology can be a harder sell, but anyone who’s familiar with (and accepts) the basics of human evolution tends to agree (whether they follow through and adopt the lifestyle is another question), at least intellectually. But saturated fat? People have this weird conditioned response to the very phrase.

“But what about all that saturated fat? Aren’t you worried about clogging up your arteries?” . . ."

Click here for complete article.

++++++++++++++++++++++++++++++++++++++++++

New Schedule Starts Today!

Diablo%20CrossFit%20Schedule%20Aug%2009%20copy.jpg

++++++++++++++++++++++++++++++++++++++++++

On a more somber note, an occasional DCFer and good friend, Ed T. is currently undergoing chemotherapy and radiation for nasal pharynx cancer. Our thoughts and Prayers go out to him and his struggle. We know that he will dominate this challenge like he dominates his CrossFit workouts.

Click here to go to his blog chronicling his journey.

Hurry up and whoop this cancer thing buddy - we miss you!

Posted by Jeremy Jones at 11:00 PM | Comments (20)

090801 SUNDAY "New Schedule Starts Tomorrow"

+++NEW SCHEDULE STARTS TOMORROW!+++

Vikki continues her quest for pull ups with succeeding in monkey swings.

Workout: "Stadium Workout" from the Games.

Teams of 4, two men, two women if possible. If you perform it by yourself or with less than four people, just rotate through with what you have.

30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

Rules:
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.

Post times and team composition to comments.

++++++++++++++++++++++++++++++++++++++++

NEW SCHEDULE! MORE CLASSES!

Other than the separation between "Regulars" and "Fundamentals" the primary changes are that there is now 4 classes every night, we added a 2pm class, there is now two morning classes on Saturday and we separated out the "Free Class" from the regular class on Sundays.

"CrossFit Fundamentals" (yellow) is open to all Diablo CrossFitters and is focused on teaching the 'fundamental' movements and concepts of CrossFit, as well as providing detailed coaching for scaling the workout and substitutions. These classes are pretty much exactly what you have come to expect when coming to Diablo CrossFit..

"CrossFit Regulars" (green) is for those who have been CrossFitting for a at least a few months and who understand most of the movements we use (advanced proficiency not required). Coaching and instruction will lean more toward the technical and advanced nuances of the movements. These classes classes tend to be a little more fast paced and the level of intensity is generally higher than the "Fundamentals" classes.

"Muay Thai" (blue) is open to all Diablo CrossFitters. No prior experience necessary.

"Olympic Weightlifting" (light green) is for those looking to spend more time perfecting the highly technical 'oly lifts'. Basic understanding of the lifts is a plus (similar to the "Regulars" level).

"ESA" or "Elite Scholastic Athletics" (violet) is for the high school and college athlete looking to get the edge in physical conditioning.

"Fight Fit" (light orange) is generally reserved for "CrossFit Regulars" as up, it is constantly varied, fun fighting, done at high intensity. Using circuits, heavy bags, and other 'fight' drills, it utilizes the intensity of CrossFit with the fun of MMA training (and hitting stuff).

"Free Trial" (yellow) is for people to come and try out Diablo CrossFit for free! It is also a great time for DCFers to bring in friends and family who are looking to try out DCF (Don't worry, we won't make current DCFers do the "Newbie" unless they want to).

++++++++++++++++++++++++++++++++++++++++++++++++

(Late Notice) - Happy Birthday D-Roe!

Posted by Jeremy Jones at 12:40 AM | Comments (30)

July 31, 2009

090801 SATURDAY "Happy Birthday Jeff!"

+++New Schedule Starts Monday! Oly Class Canceled for Oly Seminar at 11am!+++

Recognize the shaved head and lack of body fat? It is usually the guy passing you on the runs and it is Jeff B's birthday today!

Workout: As many rounds as possible in 20 minutes

Run 400
20 Virtual Shoveling Reps* (men use empty bar plus 45lbs on one side, women use empty bar plus 25lbs on one side).

Post rounds to comments.

++++++++++++++++++++++++++++++++++++++++++++

Article: "Health Benefits Of Physical Activity More Pronounced In Women"

". . . They found that over a 12 year period, all individuals who increased their exercise by about 180 metabolic units per week (equivalent to an additional hour of mild or 30 minutes of moderate activity per week) displayed decreased levels of triglycerides and increased levels of the "good" HDL cholesterol. However, statistically significant decreases in the "bad" LDL cholesterol were only observed in women, with particularly strong effects in menopausal women and African-American women. And total cholesterol levels were only significantly decreased in African-American women. . ."

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++++

Olympic Weightlifting Class is canceled for Angela Lim's Olympic Weightlifting Seminar that starts at 11am. There is still an extra spot if you are interested.

Posted by Jeremy Jones at 10:08 PM | Comments (19)

090731 FRIDAY "New Schedule!"

+++New Schedule Starting Monday August 3rd!+++

See Below for "Big Kevin's" continuing story of his path to total fitness domination.

Workout:

Work up to a heavy double strict press (strict press x2), then with the same bar:

Strict Press 1 reps
Push Press 3 reps
Push Jerk 5 reps

5 rounds. If you make it through all the jerks, add weight and try again. Rest as needed between rounds. Post loads used to comments.

Mini Metcon: "Annie in under 8"

50-40-30-20-10

Double Unders
Sit ups (anchored feet okay)

Complete as much as possible in 8 minutes (quit at 8 min if you are done or not).

+++++++++++++++++++++++++++++++++++++++++

THERE IS SPACE FOR THE OLYMPIC WEIGHTLIFTING SEMINAR TOMORROW!

Email jeremy@diablocrossfit.com to reserve a spot.

+++++++++++++++++++++++++++++++++++++++++
"I had set the goals back in March to be over 1,000 lbs on the 3 major power lifts and finish a marathon in the same year. I finished the 2nd Half San Francisco Marathon 20 minutes faster than last year today and The only running I've been doing is at CrossFit. Also I got 405 dead, 335 squat and 275 bench in the last 3 weeks. time for new 2009 goals.... thanks for helping me achieve them way faster than I would've without DCF. I gave the horns on some of the marathon pictures so I'll send you one when they come out."

- Big Kevin

See Kevin's other testimonial by clicking here.

++++++++++++++++++++++++++++++++++++++++++
Article: "In battle, hunches prove to be valuable"

". . .Studies of members of the Army Green Berets and Navy Seals, for example, have found that in threatening situations they experience about the same rush of the stress hormone cortisol as any other soldier does. But their levels typically drop off faster than less well-trained troops, much faster in some cases. . ."

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++

New Schedule Starting Monday August 3rd!

Starting Monday we will have a new Schedule at DCF! The primary changes will be that we will be adding a class in the evening and offsetting the classes by a half hour. That's right! Evening classes will now happen on the half hour! (4:30pm, 5:30pm, 6:30pm and 7:30pm).

We will also be adding classes during the weekdays and on the weekend.

Check back soon for updates!

Posted by Jeremy Jones at 1:30 AM | Comments (26)

July 29, 2009

090730 THURSDAY

Nick and Jorgy coach Travis' starting position for the clean (and don't worry, Travis now has legitimate weightlifting shoes).

Olympic Weightlifting Warm Up: Press from behind the neck 10 reps. Push press from behind the neck 10 reps. Split jerk from behind the neck 10 reps. Use moderate weight. Add weight each round if you feel comfortable.

Workout: For time.

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

Deadlift (225 men, 185 women). No bouncing.
Ring dips

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++

Article: "Errors found in study labeling red meat as cancer causing"

"The epidemiological study that came out two years ago and declared that there was "convincing" evidence to link consuming red meat with cancer, specifically colorectal cancer, was flawed, and now, the author of the report has admitted it and has promised to write a letter to the U.S. Department of Agriculture saying so. . ."

Click here for complete article.

Posted by Jeremy Jones at 9:13 PM | Comments (55)

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.

++++++++++++++++++++++++++++++++++++++++++

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.

+++++++++++++++++++++++++++++++++++++++++

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

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

July 27, 2009

090728 TUESDAY "Rowing Repeats"

Chris and Heather. . . Post caption ideas to comments. I'll start "New couples therapy - working out while wearing matching outfits."

Olympic Weightlifting Warm Up: 20 overhead squats. Break up the sets as much as needed. Use a moderate weight for your ability allows it, otherwise use PVC or an empty bar.

Workout:

4 rounds

500m row
Rest 2 minutes (approximately if there is a large class and not enough rowers).

Post row time to comments.

Try to either A) pace all the rowing efforts so that the times are as close together as possible. or B) Set a PR on the first round, then just try not to throw up for the next 3 rounds.

++++++++++++++++++++++++++++++++++++++++++

Article: "Short Stressful Events May Improve Working Memory"

". . .Researchers at the University at Buffalo have shown, in trials using rodents as an animal model, that acute stress can produce a beneficial effect on learning and memory, through the effect of the stress hormone corticosterone (cortisol in humans) on the brain's prefrontal cortex, a key region that controls learning and emotion.

Specifically, they demonstrated that acute stress increases transmission of the neurotransmitter glutamate and improves working memory. . ."

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++++

EVENTS

Saturday August 1st at 11am. - Olympic Weightlifting Clinic
We will be hosting a 2-hour clinic that will focus on the Olympic lift, the Clean ($75 per current member, or $85 for non members). The clinic will be conducted by USA Weightlifting Club Coach Angela Lim who has been weightlifting for the past eight years and has trained under the coaching of Olympic Coach Jim Schmitz. In this intensive clinic, we will focus on improving the efficiency of the student’s lift.

We will videotape and critique each participant’s lift as well as discuss techniques and exercises to enhance Olympic lifting. Each participant will leave with a one or two day program to reinforce and work on the techniques that were reviewed. The Clinic is open to anyone who is a member of Diablo Crossfit and has a basic understanding of the clean, but wants to focus on technique and increase power. The Clinic is limited to only 7 participants to ensure personal attention and feedback. To sign up, contact Jeremy at jeremy@diablocrossfit.com. Payment must be made in advance to ensure a spot in the clinic.

We are almost out of slots, so only those who have paid up front will be guaranteed a spot. After hearing stories about last weekends seminar, everyone should be thinking about going to this one. Especially if you want to work on your cleans.

Saturday August 8th - Kickball Tournament
Come cheer on the DCF Ladies as they compete in a Kickball tournament at Ygnacio Valley High School field (at Treat and Oak Grove). 10am until approx 4pm. Food onsite - $5 per adult, $3 per child.

Saturday August 8th - "Fran Off at CrossFit Sweat Shop!"
Teams of two (randomly selected teams) will compete in a bracketed double elimination style tournament to win $1000 cash. CHA-CHING! Click here to go to the "Fran Off" website for details.

Posted by Jeremy Jones at 10:17 PM | Comments (28)

July 26, 2009

090727 MONDAY

Diablo CrossFit flying colors at the "Pure Pankration" Fights in San Francisco, July 16th. (Jordan Bouey in the green trunks just started at DCF)

Workout:

Back Squats

5, 5, 5, 5, 5

Post loads to comments.

Mini Metcon after squats.

As many rounds as possible in 8 minutes
20 double unders
10 Box Jumps (24")
5 Chest to bar pull ups

Post rounds to comments.

+++++++++++++++++++++++++++++++++++++++++

Article: "Knee Injuries May Start With Strain On The Brain, Not The Muscles"

". . . University of Michigan researchers studying ACL injuries had subjects perform one-legged squats to fatigue, then tested the reactions to various jumping and movement commands. Researchers found that both legs—not just the fatigued leg—showed equally dangerous and potentially injurious responses, said Scott McLean, assistant professor with the U-M School of Kinesiology. The fatigued subjects showed significant potentially harmful changes in lower body movements that, when preformed improperly, can cause ACL tears.

"These findings suggest that training the central control process—the brain and reflexive responses—may be necessary to counter the fatigue induced ACL injury risk," . . ."

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++

This is what "6am Matt" had to say about the rowing workshop Saturday:

"I started out the day with my 500 PR @ 132.4
with a little instruction early in the class I set a new 500 PR @ 128.6

and after all the instruction on my last 500 sprint ....Yep new PR 126.7
and my power to weight ratio was 2.38 (she said it was great)

and this is after all the other sprints, and rowing exercises

so yes the class was very good.

thanks
Matt"

We have another workshop this weekend with Angela Lim for mastering the clean. Click on "Upcoming Events" for more details.

Posted by Jeremy Jones at 9:07 PM | Comments (39)

July 25, 2009

090726 SUNDAY "DT"

Laci levitating? Or midway through a power clean?

Workout: "DT"

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++

Article: Progressive strength training benefits older people in their daily life.

". . . Muscle strength decreases naturally as people age. This reduction in muscle strength could affect older adults carrying out daily activities. Progressive resistance strength training is a type of strength training that uses free weights, exercise machines, or elastic bands to strengthen muscles. Key to this type of this exercise is adjusting the resistance, or weight, according to the person's progress. This exercise can be prescribed to help older adults gain the strength necessary to carry out everyday activities such as walking, climbing stairs, bathing or doing housework. . ."

Click here for complete article.

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

July 24, 2009

090725 SATURDAY

Martin Pashov front squats 405 for reps.

Olympic Weightlifting Warm Up: One arm dumbbell squat snatch 10 reps right arm, 10 reps left arm. 2 sets. Men use 45s if you can handle it with good form. Women 25s.

Workout: For Time.

800m Run
100 Push-ups
400m Run
100 Sit-ups
200m Run
50 Push-ups
100m Run
50 Sit-ups

Post total time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++

Article: "Footwear alters normal form and function of the foot."

". . . The research was funded by the Fund for Scientific Research – Flanders, and was based on dynamic measurements of pressure distribution under to foot sole during walking. It showed that he foot of habitual barefoot walkers differs, both in shape and in function, from that of habitually shod peers. . . "

Click here for complete article.

Posted by Jeremy Jones at 10:00 PM | Comments (19)

July 23, 2009

090724 FRIDAY

Caption from Nancy (center tank top): "6am... if we have to explain it then you wouldn't understand"

Olympic Weightlifting warm up: Heaving Snatch Balance. (See article below for explanation and video) 3 sets of 5. Use light weights and go up in weight if you feel comfortable.

Workout: For time.

250m Row
25 Double Unders
10 Thrusters (135lbs men, 85lbs women)
Rest 1 minute

250m Row
25 Double Unders
10 Thrusters (135lbs men, 85lbs women)

Post total time (including rest intervals) to comments.

++++++++++++++++++++++++++++++++++++++++++++

Article: "Weightlifting Epiphanies" the Snatch Balance

". . . The snatch balance is an important exercise for lifters that are uncomfortable in the receiving position of the snatch or that miss lifts due to a poor lockout in the receiving position.

The advantages of the snatch balance over other assistance exercises such as overhead squat and snatch drops are: . . ."

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++

EVENTS

Rowing Clinic This Saturday! There is still a few spots left so be sure to email jeremy@diablocrossfit.com it you would like to attend.

We are also having our Olympic Weightlifting Clinic with Angela Lim next weekend (August 1st). In addition to coaching, she will be doing video analysis of everyone's lifts at the seminar. Space is limited on this seminar so please register early by emailing jeremy@diablocrossfit.com.

Posted by Jeremy Jones at 9:41 PM | Comments (27)

July 22, 2009

090723 THURSDAY

Danny and Tara trying to get a PR on Helen.

Olympic Weightlifting Warm Up: Snatch grip high pull from the ground. 5 reps, 3 sets. Start light and go up in weight if you feel comfortable.

Workout:

Deadlift

3, 3, 3, 3, 3

Bonus mini metcon to follow.

+++++++++++++++++++++++++++++++++++++

Article: Obesity drug shows promise in testing (actually it seems to be a psychological drug. -jj)

". . .The studies tested Contrave32, which combines bupropion, a drug used against depression and smoking habits, with naltrexone, which is used to fight alcoholism and opiate addiction. Orexigen CEO Mike Narachi said the drug "targets behavior and reward pathways in the brain."

Dennis Kim, who leads Orexigen's obesity and metabolic-disorders unit, said Contrave is "the first drug I'm aware of that addresses cravings in terms of obesity." . ."

Click here for complete article.

Posted by Jeremy Jones at 6:24 PM | Comments (39)

090722 WEDNESDAY

Running with the medicine ball looks like a ball of fun for all involved.

Olympic Weightlifting Warm Up: Strict press 5 reps. Push press 5 reps. Push Jerk 5 reps. Split jerk 5 reps. Start with the PVC or empty bar. Use the same weight for all sets. Try again with more weight if you feel comfortable with the movement.

Workout:

10 rounds for time.

10 pull ups
10 ring dips

Scale this workout down by doing less reps and using a harder band than you'd normally use (i.e. use a smaller band and do 10 sets of 5). This is a MUCH better way to scale for pull ups and ring dips than using more assistance and doing all 100 repetitions. Also, if you can do 10 - 15 repetitions in a row (without the bands for example), don't even think about using a band for this workout.

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++

Article: Stressed out parents may up asthma risk

". . . As expected, children exposed to more air pollution had a higher risk of asthma, but this risk was further increased if their parents were stressed and described their lives as "unpredictable", "uncontrollable" or "overwhelming". . . "

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++

Make sure you email jeremy@diablocrossfit.com if you would like to go to the Concept 2 Rowing seminar this weekend at DCF. Space is limited, so reserve your spot right away! Go to our "Upcoming Events" page for more details.

Posted by Jeremy Jones at 12:14 AM | Comments (21)

July 20, 2009

090721 Tuesday

Sarah's shirt "Big Snatch" - "But I'm Still a Lady"

Olympic Weightlifting Warm Up: Power Snatch + Overhead Squat 15 reps (complete 1 power snatch to get the weight overhead, then perform one overhead squat. Set the weight down and start again). Use a light to moderate weight. Take your time.

Workout: 6 rounds.

Run 200m
Rest 1 minute

Post times to comments. (Compare to 400m repeat times. . . Check your 400m repeat times and try and maintain the same or better pace for these efforts -the 200s should take half the time as the 400s- There is less total distance here, but there is also less rest after each effort. Sprint hard, and try and maintain consistent numbers for each effort.)

++++++++++++++++++++++++++++++++++++++++++++

Article: The Fitness Spotlight gives a great article on goal setting.

"One of the biggest problems I see with people and their workouts is that they don’t actually have a tangible goal. They want to workout X number of times per week for Y number of minutes. But what does that mean? Does that mean walking on a treadmill? Or doing an hour of various weightlifting exercises (and which ones at what intensity)? Cardio-kickboxing? Beating on a punching bag? Running 15 miles?

Or they have goals like running a half-marathon in under 2 hours or squatting their bodyweight. But they have no plan to get there. Their efforts are haphazard and completely random. Unfortunately, without a set of goals and a plan to reach those goals, you never know where you’re going to end up. You’ll likely float from one thing to the next, never making any major progress because you never planned.

It’s time to set some goals and create a plan to reach them. . ."

Click here for complete article.

Posted by Jeremy Jones at 9:03 PM | Comments (32)

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).

++++++++++++++++++++++++++++++++++++++++++++++

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

+++++++++++++++++++++++++++++++++++++++++++++++

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 18, 2009

090719 SUNDAY

Irish and Maynard. Tent dogs.

Workout:

Tabata deadlift (135lb men, 95lb women, barbell deadlifts)
Tabata dumbbell push press (men 45lb dbs, women 25lb)
Tabata burpee

A "Tabata" is 20 seconds of work followed by 10 seconds of rest. 8 rounds total (4 minutes). Count reps for each round. Your 'score' for each exercise is the lowest number of reps completed in any one round.

Add the 'score' for each exercise for a total score. Post total score to comments.

++++++++++++++++++++++++++++++++++++

Article: More evidence that short bursts of intense exercise fends of disease.

". . . "Within just two weeks, the young men experienced, on average, a 23-per-cent improvement in how well they used insulin, according to the findings published in the journal BMC Endocrine Disorders.

Dr. Timmons believes the "maximum effort" workout essentially uses up all the carbohydrates (complex sugars) packed away in the muscles. "If you deplete the muscle stores of carbohydrate, then they act extremely efficiently at taking up dietary glucose and storing it,". . ."

Click here for complete article.

Posted by Jeremy Jones at 7:18 PM | Comments (16)

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.

++++++++++++++++++++++++++++++++++++++++++++++++

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.

++++++++++++++++++++++++++++++++++++++++++++++++

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.

++++++++++++++++++++++++++++++++++++++++++++++++

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.

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

090717 FRIDAY

Coach Glassman visits the DCF tent at the 2009 CrossFit Games.

Workout:

Back Squat

3, 3, 3, 3, 3

Post loads to comments.

Bonus mini metcon to follow.

+++++++++++++++++++++++++++++++++++++++++++

Article: Previous Exercise Helps Stroke Patients Recover Faster.

"A person who has exercised regularly prior to the onset of a stroke appears to recover more quickly, say researchers from Mayo Clinic in Florida, who led a national study. . ."

Click here for complete article.

Posted by Jeremy Jones at 2:36 AM | Comments (24)

July 15, 2009

090716 THURSDAY "Goodbye Prashant and Shilpa!"

Shilpa (and Prashant practicing bar levitation in the background) will be leaving us. Today is their last day!

Olympic weightlifting warm up: 30 medicine ball cleans. Take your time (use a few sets if needed) and really practice dropping quickly.

Workout (We came up with this workout for them):

2 rounds of:
10 Pull ups
20 lunges (alternating R, L for 10 each leg)
1 Rope climb
30 Double unders

Rest 1 minute

2 rounds of:
10 Pull ups
20 lunges
1 Rope climb
30 Double unders

Rest 1 minute

2 rounds of:
10 Pull ups
20 lunges
1 Rope climb
30 Double unders

Post total time to comments (include minute rests).

+++++++++++++++++++++++++++++++++++++++++++++++++++

Article: Chef Alan from Chevy's tells us how to eat Paleo at Chevy's:

(Here is a video of Alan talking about the fresh foods and dishes at Chevy's. For what it's worth, Alan is also over 20lbs lighter than when this video was made because of of his Paleo food choices - Nice Job Alan!)

Now on to the Paleo Stuff, From Alan:

"Ok, so for eating at Chevys paleo, I'll start by telling you what I eat religiously. Almost every day I eat at lunch at Chevys and I cross between three main items. . .

(click continue reading below for complete article.)

Fajita Salad, it's tossed table side, you get a choice of chicken, steak, carnitas, or shrimp. I usually go with anything but carnitas and usually double the protein. Must be ordered without cheese (jack and cotija), and no tortilla strips. It comes with 3oz chipotle apple vinaigrette and that is made with olive/canola oil blend or you can go with fat free salsa vinaigrette (salsa, vinegar, honey)

Santa Fe Chopped salad with salsa vinaigrette, must be ordered with no blue cheese, no bacon and no roasted corn salsa. So, basically you are getting romaine, avocado, chicken and roasted peppers. Pretty good actually. I usually order extra chicken and avo.

Fajitas.....any type, chicken, beef, shrimp, salmon, or carnitas. Always order...no beans, no rice, no tortillas, no sour cream (ask for extra pico and guac, it's free), NO CORN STUFF (tamalito), everyone loves it but it is Baaaad for you, shortening, butter, margarine, whole milk, sugar, corn, corn meal, flour. All the enemy.

We also have a vegetable medley that we serve as a veg fajita. green beans, broccoli, roasted garlic, zucchini, yellow squash, mushrooms, red bell peppers and carrots. Ok, so pick out the carrots and order this as a side veg and say "no butter please".

I always order, every day, a side of guacamole no cotija cheese on top please, and tortilla soup, no tortilla strips, cheese, or corn salsa.

NEVER chips but always salsa.

If you know Paleo and aren't afraid to bug your server with a ton of questions, we have found it really easy to eat Paleo out at our favorite places. I know I have an advantage being a chef, but with a few basic cooking principle "know hows" like steaming and grilling (and knowing that most kitchens are happy to create items using menu products) you can eat anywhere."

-Alan Skversky

Thanks a bunch for that input Alan! I know that the coaches at DCF order Chevy's take out all the time. Now maybe we can start a new trend with many other 'paleo diners' out there. And I leave you with Nick repping the "horns" at the Chevy's in Gilroy at the 2009 CrossFit Games. -jj

Posted by Jeremy Jones at 6:45 PM | Comments (34)

July 14, 2009

090715 WEDNESDAY "Grace"

Darren makes the 'Jumbotron' shine.

Olympic weightlifting warm up: Push Jerks (aka "Power Jerks"), 3 sets of 10. Add weight each round if you feel comfortable. Take the weight out of the racks if you wish. Get coordinated, but don't burn out. You'll probably want to use jerks for the workout.

Workout: "Grace"

30 Clean and Jerks (really just from the ground to overhead).

135 is "Rx'ed", but use 95 pounds, 65 pounds or broomstick as needed to maintain good form.

Post time to comments.

Remember that your time can only be posted on the DCF Leaderboard if your performance is witnessed by a DCF trainer and/or counted by a third party.

+++++++++++++++++++++++++++++++++++++++++++++++

Article: "Obesity linked to child of same sex as parent"

"A study of 226 families by Plymouth's Peninsula Medical School found obese mothers were 10 times more likely to have obese daughters.

For fathers and sons, there was a six-fold rise. But in both cases children of the opposite sex were not affected.

The researchers believe the link is behavioural rather than genetic. . .

They found that 41% of the eight-year-old daughters of obese mothers were obese, compared to 4% of girls with normal-weight mothers. There was no difference in the proportion for boys.

For boys, 18% of the group with obese fathers were also obese, compared to just 3% for those with normal-weight fathers. Again, there was no difference in the proportion for girls. . ."

Click here for complete article.

++++++++++++++++++++++++++++++++++++++++++++++++

Upcoming Events!

Rowing Clinic, with Concept II - Saturday July 25th at 11am.

The 3 hour session will be $75 for Diablo CrossFitters and $85 for Non DCFers. Performed by "Concept 2" (the manufactures of the rowing machines), this seminar will cover the basices of the rower, rowing technique, settings for the feet and the damper, as well as how to use the monitor to maximize your rowing efficiency. Email Jeremy at jeremy@diablocrossfit.com if you are interested. Space is limited, so you will need to pay in advance to reserve your spot. DON'T WAIT! This is only a week from this Saturday!

Olympic Weightlifting Clinic - Saturday August 1st at 11am.

We will be hosting a 2-hour clinic that will focus on the Olympic lift, the Clean (also $75 per current member, or $85 for non members). The clinic will be conducted by USA Weightlifting Club Coach Angela Lim who has been weightlifting for the past eight years and has trained under the coaching of Olympic Coach Jim Schmitz. In this intensive clinic, we will focus on improving the efficiency of the student’s lift. We will videotape and critique each participant’s lift as well as discuss techniques and exercises to enhance Olympic lifting. Each participant will leave with a one or two day program to reinforce and work on the techniques that were reviewed. The Clinic is open to anyone who is a member of Diablo Crossfit and has a basic understanding of the clean, but wants to focus on technique and increase power. The Clinic is limited to only 7 participants to ensure personal attention and feedback. To sign up, contact Jeremy at jeremy@diablocrossfit.com. Payment must be made in advance to ensure a spot in the clinic.

Posted by Jeremy Jones at 9:59 PM | Comments (28)

July 13, 2009

090714 TUESDAY

Jeff Leonard - 15th fittest man on the planet (and occasional DCFer).

Olympic weightlifting warm up: Power clean to front squat, 10 reps, 3 sets. Keep it light and add weight each set if you feel comfortable. Catch the power clean in a partial squat, pause, then go down to full squat (don't stand all the way up after the power clean, then go down into squat). Make sure to warm up and stretch out your wrists.

Workout: For time.

1000m Row
21 Ring Dips
500m Row
15 Ring Dips
250m Row
9 Ring Dips

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++

Article: "Sporting News" Covers the 2009 CrossFit Games.

+++++++++++++++++++++++++++++++++++++++++++++++

Article: Elevated insulin linked to increased breast cancer risk.

". . .After dividing the participants into three groups based on their insulin levels, the researchers found that women in the upper third for insulin level were more than twice as likely to develop breast cancer compared with women in bottom third for insulin level. The association between insulin level and breast cancer risk was even stronger for those women who had not received treatment in the clinical trial (i.e., the placebo participants) or were in the observational component: women in the upper third for insulin level had a more than three-fold increased risk for breast cancer compared with those in the bottom third.

Notably, the link between elevated insulin level and breast cancer was strongest among lean women and weakest among obese women (who, in general, have higher insulin levels compared with lean women). "This finding is potentially important because it indicates that, in postmenopausal women, insulin may be a risk factor for breast cancer that is independent of obesity," . . ."

Click here for complete article.

++++++++++++++++++++++++++++++++++++++++++++++++

This Thursday Night!

JJ will be cornering James Erickson at the Pure Pankration Fights. Tickets are $20, talk to JJ (we might even be able to get you a deal).

Posted by Jeremy Jones at 4:23 PM | Comments (24)

July 12, 2009

090713 MONDAY "Darren Rosten - 39th fittest man on the planet!"

Darren Rosten - 39th fittest man on the planet.

Workout:

Snatch

3, 3, 3, 3, 3

Beginners work muscle snatch. More experienced lifters can try power snatches or squat snatches. Letting go of the bar before completing 3 reps counts as a failed set.

Post loads to comments.

Bonus mini metcon to follow.

++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: "Oral/body inflammatory connection explained"

"Is your head where your heart is? It may be now. A strong connection between periodontal disease and cardiovascular disease (CVD) has been suggested in recent clinical studies. As many as 75 percent of adults in the United States have been affected by periodontal disease and an estimated 80.7 million adults (1 out of every 3) have been a victim of CVD in 2006 according to the American Heart Association. From the 80.7 million adults in the United States, 38.2 million are less than 60 years of age, which is almost 50 percent. . ."

Click here for complete article.

Posted by Jeremy Jones at 7:18 PM | Comments (40)

July 11, 2009

090712 SUNDAY

GYM CLOSED TODAY for CrossFit Games!

Which team do you think stood out the most at the Affiliate Cup?

Workout (at home because we are closed today!):

150 burpees for time.

Post time to comments.

Be sure to pace yourself and try breaking up the burpees from the beginning (sets of 10 or even 5).

Posted by Jeremy Jones at 7:15 PM | Comments (6)

July 10, 2009

090711 SATURDAY

+++CLOSED SUNDAY (no class at 10am or 3pm due to the games!)+++

+++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.+++

Diablo CrossFit Games 2009 Affiliate Cup Results:

Overhead squat pull up workout place: 31, Score: (840)
Hill Relay Run place: 30, Time: (0:12:28.400000)
Stadium Metcon place: 11, Time: (0:18:00.300000)

Overall Place: 16th out of 97 teams (2nd place for the Bay Area!)

(Not bad considering J dizzle's knee surgery two weeks ago, Yvonne's need for shoulder surgery and Jorgy's 103 temperature yesterday).

Workout:

4 rounds for time.

Run 400m
50 air squats

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++

Article: Diets that are bad for your teeth are bad for the rest of your body as well

". . . Hujoel reviewed the relationships between diet, dental disease, and chronic systemic illness in a report published July 1 in The Journal of Dental Research. He weighed two contradictory viewpoints on the role of dietary carbohydrates in health and disease. The debate surrounds fermentable carbohydates: foods that turn into simple sugars in the mouth. Fermentable carbohydrates are not just sweets like cookies, doughnuts, cake and candy. They also include bananas and several tropical fruits, sticky fruits like raisins and other dried fruits, and starchy foods like potatoes, refined wheat flour, yams, rice, pasta, pretzels, bread, and corn. . ."

Click here for complete article.

Posted by Jeremy Jones at 8:40 PM | Comments (5)

July 9, 2009

090710 FRIDAY

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.

+++++++++++++++++++++++++++++++++++++++++++++++

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.

+++++++++++++++++++++++++++++++++++++++++++++++

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!"

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.

+++++++++++++++++++++++++++++++++++++++++++++++

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 7, 2009

090708 WEDNESDAY

Jamie loves tire flips.

Olympic weightlifting warm up: Overhead squat - 10 reps with PVC, 10 reps with empty bar, 10 reps with empty bar again or light load.

Workout:

With a continuously running clock, perform one sumo deadlift high pull the first minute, two SDHPs the second minute, three SDHPs the third minute, until you are unable to complete the designated number of reps in the minute allowed. Use as many sets as need each 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 completed into the last round. (i.e. 9 rounds +8 reps)

+++++++++++++++++++++++++++++++++++++++++++++++

Article: "Coffee (caffeine actually) may 'reverse' some symptoms of Alzheimer's."

". . .The mice were given the equivalent of five 8 oz (227 grams) cups of coffee a day - about 500 milligrams of caffeine.

The researchers say this is the same as is found in two cups of "specialty" coffees such as lattes or cappuccinos from coffee shops, 14 cups of tea, or 20 soft drinks.

When the mice were tested again after two months, those who were given the caffeine performed much better on tests measuring their memory and thinking skills and performed as well as mice of the same age without dementia. . ."

Click here for complete article.

++++++++++++++++++++++++++++++++++++++++++++++

Today is your last day to get tickets online for the discounted price for the CrossFit Games! You have until midnight. Tickets go up to $20 a day plus parking after that. You won't want to miss this year's games. Trust me.

Posted by Jeremy Jones at 9:32 PM | Comments (34)

July 6, 2009

090707 TUESDAY "Helen"

Darren prepares for the Games; smile on his face, trashcan at the ready.

Olympic lifting warm up: Hang power clean from the mid thigh, 10 reps. Hang power clean from just above the knee, 10 reps. Hang power clean from below the knee, 10 reps. Keep it light. Use the same weight every round. Rest between sets. Make sure to pause at the bottom of the catch (don't just stand right up after catching the weight).

Workout: "Helen"

3 rounds for time.

400m run
21 kettlebell swings (54lb men, 35lb women).
12 pull ups

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++

Article: "Team Sports Participation Reduces Likelihood Of Youths Becoming Established Smokers; Smoking In Movies Increases Risk"

"Participating in team sports is associated with a reduced likelihood of youths becoming established smokers, according to a new report. However, exposure to movie smoking appears to be associated with an increased risk of established smoking in both team sport participants and nonparticipants. . ."

Click here for complete article.

++++++++++++++++++++++++++++++++++++++++++++++++

We will be open different hours this weekend due to the CrossFit Games - Be sure to check back to see exactly what schedule changes are happening.

Remember to email laci.jackson@gmail.com if you plan on attending. We are organizing things like carpooling, food, etc.

Right now we are looking for folding tables, another BBQ, and some kind of carpet we can put down. to stay out of the dirt.

Events are starting at 9am on Friday. The Affiliate Cup teams will do 3 workouts. Darren and Jeff will be completing as many as 5 workouts on Saturday. The top athletes for each day will go on to do additional workouts on Sunday. . .

I predict it is going to be a CrossFit Massacre. Bodies strewn about. Blood. Tears. Cheering. Totally Epic.

Read more about the formats here: CrossFit Games Site - Scoring and Structure.

Posted by Jeremy Jones at 2:39 PM | Comments (48)

July 5, 2009

090706 MONDAY

Wife Elani makes sure "Matt 6am" hits full extension.

Olympic weightlifting warm up: One arm dumbbell squat snatch 5 right, 5 left. 3 rounds. Use a light weight and go up if you feel comfortable. Squat as low as possible each rep (hamstrings to calves if you can do it).

Workout:

Front Squats:

5, 5, 5, 5, 5

Post loads to comments.

Bonus mini metcon to follow.

++++++++++++++++++++++++++++++++++++++++

Article: "Police Work Undermines Cardiovascular Health, Comparison To General Population Shows"

". . . Violanti and colleagues have been studying the role of cortisol, known as the "stress hormone," in these police officers to determine if stress is associated with physiological risk factors that can lead to serious health problems such as diabetes and cardiovascular disease. . .

"When cortisol becomes dysregulated due to chronic stress, it opens a person to disease," he said. "The body becomes physiologically unbalanced, organs are attacked and the immune system is compromised as well. It's unfortunate, but that's what stress does to us." . . ."

Click here for complete article.

Posted by Jeremy Jones at 7:58 PM | Comments (25)

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.

++++++++++++++++++++++++++++++++++++++++++++++

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

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

July 3, 2009

090704 SATURDAY "Griff"

+++Class at 10am Today! No class at 3pm.+++

Happy Fourth of July!

Workout: "Griff"

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

First posted 9 June 2008.

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++

Article:

Ripped, literally: as in the muscles of some new recruits to the fad of fitness bootcamps.

". . . But as the morning progressed and the workout intensified, something didn't feel right. It hurt too much. Maybe it was the repeated strain on her wrist, which had seven pins in it from a previous injury, or maybe it was jumping from high platforms into squats, but Kahn soon began to wonder whether fitness bootcamp could land her in the hospital. Even though she was new, instructors had hardly asked about prior injuries and offered no novice modifications for the exercises. . ."

Click here for complete article.

For what it is worth - We hold CrossFit San Francisco in the highest regard. This inaccurate and non-factual article seems to look for a shock factor rather than provide any real information or advice. There are few gyms that I would recommend higher than CFSF. -jj

Posted by Jeremy Jones at 9:44 PM | Comments (19)

July 2, 2009

090703 FRIDAY "Angie"

Heather working out the day after breaking her thumb. What is your excuse for not coming in? (From what I understand, her injury involved a Jeep, ninjas and a drunken goat).

Olympic lifting warm up: Romanian Deadlift, 3 sets of 8. Go light, keep a flat back, and work those hamstrings.

Workout: "Angie"

Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++

Article from Robb Wolf's Blog

Post Workout Nutrition: High or Low Carb?

"When we talk health and longevity we are talking insulin management and carbohydrate flux. For many people insulin resistance is more important to deal with than performance, at least initially. If one is sick, or just less than optimally well, it’s tough to imagine optimum performance. Also, from a purely aesthetics (gasp!) perspective we might want to lean out for summer and not be a fatty. That was certainly my situation and I feel a good bit better at sub 10% body fat, especially when Chico is a balmy 106*F. I have tinkered with higher carbs PWO for several months and my signs of insulin resistance were simply not budging. I still have some cortisol issues that are likely driving some of this…multi time zone travel really kicks my ass! So I finally wised up and went back to what has worked so well for me in the past. . ."

Click here for complete article.

Posted by Jeremy Jones at 9:42 PM | Comments (25)

July 1, 2009

090702 THURSDAY

+++3pm class Canceled this Saturday for the 4th of July, MORNING CLASSES AS USUAL!+++

The class leers as Craig teaches thrusters (except Jeff. . . he seems more interested in his hands than what Craig has to say).

Olympic Weightlifting Warm up: Hang power snatch from the mid thigh, 10 reps. Hang power snatch from the knee, 10 reps. Start light (PVC or empty bar), add weight and repeat - 2 rounds or 40 total reps. Make sure the bar brushes the top of the thighs or belly every time.

Workout:

As many rounds as possible in 15 minutes.

10 reps of the barbell combo (155lbs men, 105lbs women):
- Power Clean
- Hang Split Clean right leg forward
- Hang Split Clean left leg forward

10 Ring Dips

Post rounds (and fractions of rounds) completed to comments.

++++++++++++++++++++++++++++++++++++++++++++++

Article:

Celiac Disease Four Times More Common than in the 1950s.

". . . Celiac disease has become much more common in the last 50 years, and we don't know why," says Joseph Murray, M.D., the Mayo Clinic gastroenterologist who led the study. "It now affects about one in a hundred people. We also have shown that undiagnosed or 'silent' celiac disease may have a significant impact on survival. The increasing prevalence, combined with the mortality impact, suggests celiac disease could be a significant public health issue. . . "

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++++

Don't forget to email Laci (laci.jackson@gmail.com) your plans on visiting the CrossFit Games next weekend!

Posted by Jeremy Jones at 9:57 PM | Comments (14)

June 30, 2009

090701 WEDNESDAY "Happy Birthday Stav!"

Happy Birthday Stavros! (and No, he is not 400 - or 40 for that matter).

Olympic Weightlifting warm up.

Workout: 4 rounds for time.

Run 400m
Rest 2 minutes

Post 400m times for each round to comments.

++++++++++++++++++++++++++++++++++++++++++++

Article (I guess I better post it because I had a bunch of people email me! Don't get me wrong though, I do like it when people email me good articles. -jj):

Can you get fit in 6 minutes a week?

“. . .There was a time when the scientific literature suggested that the only way to achieve endurance was through endurance-type activities,” such as long runs or bike rides or, perhaps, six-hour swims, . . . Gibala and his colleagues had a group of college students, who were healthy but not athletes, ride a stationary bike at a sustainable pace for between 90 and 120 minutes. Another set of students grunted through a series of short, strenuous intervals: 20 to 30 seconds of cycling at the highest intensity the riders could stand. After resting for four minutes, the students pedaled hard again for another 20 to 30 seconds, repeating the cycle four to six times (depending on how much each person could stand), “for a total of two to three minutes of very intense exercise per training session,” Gibala says.

Each of the two groups exercised three times a week. After two weeks, both groups showed almost identical increases in their endurance (as measured in a stationary bicycle time trial), even though the one group had exercised for six to nine minutes per week, and the other about five hours. Additionally, molecular changes that signal increased fitness were evident equally in both groups. “The number and size of the mitochondria within the muscles” of the students had increased significantly, Gibala says, a change that, before this work, had been associated almost exclusively with prolonged endurance training. Since mitochondria enable muscle cells to use oxygen to create energy, “changes in the volume of the mitochondria can have a big impact on endurance performance.” In other words, six minutes or so a week of hard exercise (plus the time spent warming up, cooling down, and resting between the bouts of intense work) had proven to be as good as multiple hours of working out for achieving fitness. . ."

Click here for complete article.

Posted by Jeremy Jones at 10:00 PM | Comments (71)

June 29, 2009

090630 TUESDAY

Jared Rosten looking more like 'Wolverine' than his brother Darren.

Olympic Weightlifting warm up:

10 Presses from behind the neck, empty bar. 10 Push press from behind the neck, if comfortable with the weight add two 10's. 10 Push Jerk (aka power jerk) from behind the neck, if comfortable add another set of 10's or 25's , 10 Split Jerk (aka jerk) from behind the neck, if comfortable add another set of 10's, 25's or 45's. Keep it light and work on form.

Workout: For time.

135 lb Thruster (95lb women. scale down as necessary), 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.

++++++++++++++++++++++++++++++++++++++++++++++

Article: Lean mass better for developing bones in young people.

". . .“A larger child is going to have larger bones just because he’s heavier,” Wey said. “But if you have two kids at the same weight, the one whose weight is dominated by fat mass is more likely to have smaller bones than the one whose weight is dominated by lean mass. Smaller bones are weaker than larger bones.”. . ."

Click here for complete article.

++++++++++++++++++++++++++++++++++++++++++++++++++

DCFers going to the Games!

Laci will be helping organize what people bring to the games, carpooling, etc. Please email her if you plan on making it out there.

Email her:
- How many people in your party (significant other, kids etc).
- Dates you will be attending.
- If you plan on driving each day or staying accommodations nearby (hotel, camping, etc).
- What you would like to bring food/beverage wise if you have a preference (our tents will be 'pot luck')
- What types of equipment you can provide (chairs, carpet, tent shade, etc)

Click here for Laci's email.

Posted by Jeremy Jones at 5:40 PM | Comments (52)

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.

+++++++++++++++++++++++++++++++++++

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

++++++++++++++++++++++++++++++++++++++++++++++++++

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 26, 2009

090627 SATURDAY

Mike C with "Fran Personal Record" in his eyes.

Workout:

3 rounds for time

200m Plate Farmer Carry* (45lb plates men, 25lb plates women)
Each drop or set down during the carry do 5 burpees (not including the drop at the finish line)
25 wall ball (20lb/10ft men, 14lb/10ft women)

Post time to comments.

"Plate Farmer Carry" - Two olympic style plates or bumpers carried at the sides with fingers through center hole.

+++++++++++++++++++++++++++++++++++++++++++++++

Article: How High Carbohydrate Foods Can Raise Risk For Heart Problems.

". . . "Looking inside" the arteries of students eating a variety of foods, Dr. Michael Shechter of Tel Aviv University's Sackler School of Medicine and the Heart Institute of Sheba Medical Center — with collaboration of the Endocrinology Institute — visualized exactly what happens inside the body when the wrong foods for a healthy heart are eaten. He found that foods with a high glycemic index distended brachial arteries for several hours.

Elasticity of arteries anywhere in the body can be a measure of heart health. But when aggravated over time, a sudden expansion of the artery wall can cause a number of negative health effects, including reduced elasticity, which can cause heart disease or sudden death. . ."

Click here for complete article.

Posted by Jeremy Jones at 4:55 PM | Comments (14)

June 25, 2009

090626 FRIDAY "Disagreement Gone Bad"

Smok'n Hot Ladies, Moms, Diablo CrossFit "She Devils" - (Carry, Holly and Tami converge on the Boardwalk before last weekend's level 1 seminar). Can you guess how many kids they have between them?

Workout: "Disagreement Gone Bad"

3 rounds, counting reps for each exercise. Add up total reps for "score".

1 minute Rowing (count calories)
1 minute box jumps (24", 20")
1 minute Medicine ball cleans (20, 14lb)
1 minute push press (65, 45lbs)
1 minute rest

Compare to results on March 7th, 2009

Post total reps completed to comments.

++++++++++++++++++++++++++++++++++++++++++++

Article:

From the glass to the brain in six minutes.

"Only six minutes after consuming an amount of alcohol equivalent to three glasses of beer or two glasses of wine, leading to a blood alcohol level of 0.05 to 0.06 percent, changes have already taken place in the brain cells . . ."

(No. This does not mean it is recommended that you drink 3 drinks and try to race home in less than 6 minutes. -jj)

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++

The CrossFit Games are just 2 weeks away! Buy your tickets now if they haven't sold out already. With D-Roe competing for the singles title and team DCF competing for the Affiliate Cup, you won't want to miss it TRUST ME!

If you already plan on going, post where you are staying, or if you plan on driving out (so we can arrange carpooling).

Posted by Jeremy Jones at 2:07 PM | Comments (29)

June 24, 2009

090625 THURSDAY "Happy Birthday Donna!"

Everyone wish Donna a Happy Birthday (Donna cleaning at the Catalyst Athletics Olympic Weightlifting Seminar)

Workout:

For time:

50 Sit-ups,
50 Double-unders,
50 Sit-ups,
Walking Lunge, 50 steps,
50 Sit-ups,
50 Burpees,
50 Sit-ups.

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++

Article:

Domesticated House Cats Not "Paleo" (they came into people's homes during the Neolithic era with grain eating mice)

". . .Early settlements in the Fertile Crescent between 9,000 and 10,000 years ago, during the Neolithic period, created a completely new environment for any wild animals that were sufficiently flexible and inquisitive (or scared and hungry) to exploit it. The house mouse, Mus musculus domesticus, was one such creature. Archaeologists have found remains of this rodent, which originated in the Indian subcontinent, among the first human stores of wild grain from Israel, which date to around 10,000 years ago. The house mice could not compete well with the local wild mice outside, but by moving into people’s homes and silos, they thrived. . ."

Click here for complete article.

++++++++++++++++++++++++++++++++++++++++++++++++

Donna is also a "Diablo CrossFit Mentor" - Someone who has gone ahead to become CrossFit Level One Certified. You find out all the different DCF mentors and more about what it means to be a 'Mentor' on our Trainer Page.

Posted by Jeremy Jones at 11:37 PM | Comments (35)

June 23, 2009

090624 WEDNESDAY "The Chief"

Is this a picture of Cabby and Nancy doing a stellar job of leading the class though Coach Jimmy's warm up? . . . or the DCF Dance Squad preparing for their demo at the Games?

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. Start over with Power Cleans each cycle.

Total up rounds and fractions of rounds for each cycle. Post total rounds and number of rounds completed for each of the 5 cycles.

Compare your times to March 17th, 2009.

Post score to comments.

++++++++++++++++++++++++++++++++++++++++++++++

Article:

Melatonin shows promise as an anti-aging aid.

". . .At Laboratoire Arago, Elodie Magnanou and her co-workers studied the long-term effects of melatonin on the Greater White-toothed shrew, a small nocturnal insectivorous mammal. Under normal conditions, this animal shows the first signs of aging after reaching 12 months, mainly through the loss of circadian rhythm in its activities. By continuously administering melatonin, starting a little before 12 months, the appearance of these first signs was delayed by at least 3 months, which is a considerable period in relation to the lifespan of this shrew*. . ."

Click here for complete article.

(My question is, is it the melatonin or is it getting consistent and restful sleep into the later years? -jj)

Posted by Jeremy Jones at 9:16 PM | Comments (19)

June 22, 2009

090623 TUESDAY "Fran"

Russ, Tami, Carry, and Holly get certified at Aromas! (Look for the horns)

Workout: "Fran"

21 - 15 - 9

Thrusters (95/65)
Pull Ups

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: From Dr. Eades' Blog "Protein Power"

Low-carbohydrate diets increase LDL: debunking the myth

" . . .This week sees the publication of yet another study showing the superiority of the low-carbohydrate diet as compared to the low-fat diet. This study, published in the prestigious American Journal of Clinical Nutrition, demonstrates that subjects following the low-carb diet experience a decrease in triglyceride levels and an increase in HDL-cholesterol (HDL) levels; and that these changes are accompanied by a minor increase in LDL-cholesterol (LDL), which prompts the authors to issue a caveat. . ."

Click here for complete article.

Posted by Jeremy Jones at 10:18 PM | Comments (31)

June 21, 2009

090622 MONDAY

Next time you see Matt in the gym, congratulate him on his wife's twins! (Yes, another Matt with Twins).

Workout:

Back squat

5, 5, 5, 5, 5

Post loads to comments.

Bonus mini metcon to follow.

++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

How Obesity Increases The Risk For Diabetes

". . . It had been well established that obesity promotes insulin resistance through the inappropriate inactivation of a process called gluconeogenesis, where the liver creates glucose for fuel and which ordinarily occurs only in times of fasting. Yet, not all obese people become insulin resistant, and insulin resistance occurs in non-obese individuals, leading Montminy and his colleagues to suspect that fasting-induced glucose production was only half the story. . ."

Click here for complete article.

Posted by Jeremy Jones at 9:49 PM | Comments (25)

090621 SUNDAY

Craig's Father: William F. Chittenden b. 7/19/33 - d. 9/24/08

Workout: DAD

For time.

Row 500m
40 Thrusters (m45# / w25#)
40 Double Unders
Run 400m
20 Pull Ups
20 Kettle Bell Swings (1.5p / 35lb)

GRANDDAD: Rest 2 minutes and complete "DAD" again.

Post results to comments.

Compare to original "Dad" workout by clicking here.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Got Ear Plugs?

" . . . The scientists found that on average, the MTA subways had the highest noise levels, at 80.4 decibels (dBA), followed by the Path trains, at 79.4 dBA, and the tram, at 77.0 dBA. The lowest average levels measured, 74.9 dBA and 75.1 dBA, were obtained from the LIRR and Metro-North trains, respectively. The very highest levels measured in the study were found on an MTA subway platform (102.1dBA) and at a bus stop (101.6 dBA). . . "

Click here for complete article.

Posted by Jeremy Jones at 5:25 AM | Comments (10)

June 18, 2009

090619 FRIDAY

15 people doing "Cindy". No problem.

Workout:

Post number of rounds completed to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: From Mark's Daily Apple.

Yet another Primal Primer: Animal Fats

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

It wasn’t always this way.

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

Click here for complete article.

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

June 16, 2009

090617 WEDNESDAY

Some of DCF's "She Devils" went to Catalyst Athletics for their Olympic lifting seminar last weekend.

Workout:

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Bonus mini metcon to follow.

+++++++++++++++++++++++++++++++++++++++++++

Article:

'Shortcuts' Of The Mind Lead To Miscalculations Of Weight And Caloric Intake, Study Finds

". . . When estimating calories, study participants assumed portion sizes were culturally typical and guessed no caloric differences between small and large portions. . .

. . ."We have evolved in a very different environment," Geier said. "It used to be that food was scarce, and you ate what was available because you didn't know where your next meal would come from. That is not the case anymore. Although we have yet to prove this, we believe that the ecology of eating in the current food environment has become an example of the atypical situations demonstrated in this new article, which may be an explanation for why almost 70 percent of American adults are either overweight or obese. This represents a cognitive explanation for why America is gaining so much weight. The eating environment has morphed into an atypical scenario where our usually helpful mental mechanisms betray us."

Click here for complete article.

Posted by Jeremy Jones at 11:17 PM | Comments (16)

June 15, 2009

090616 TUESDAY

Kristine, Meg and Tami avoid rope burn with a little bit of preparation.

Workout: Rest Day.

Yes, you read that correctly - REST DAY.

Classes will go on as usual. You can come in and make up a workout you missed, or do a workout assigned by the trainer for that class.

"Resting" is a critical part of training. Read the article below for more details on resting and how many days per week you should be training.

+++++++++++++++++++++++++++++++++++++++++++++++++

Article: "Training Volume"

One important yet often overlooked part of physical training is “Rest”. The ratio of days working out to days resting is usually referred to as “Training Volume”. Having a good training to rest ratio will ensure that you are making the progress and gains desired at a good pace while not overdoing it and suffering from slowed performances, injury and illness.

CrossFit is unique in that the workouts are so short compared to other training methods, people have a hard time grasping what is a good Training Volume for them. Many neophyte CrossFitters get so enthralled with the program and/or with getting better (or at least not sucking so bad), that they start coming 5, 6, and even 7 days a week! More is not better when it comes to the highly demanding workouts that CrossFit administers. It is easy to overdue, and the side effects can be glaring and even subtle.

How much training you can handle is primarily based upon your “out of the gym” habits; your sleep, nutrition, stretching/massage, baseline activity levels, etc. The more sleep you get, the better you eat, and better you handle everyday stress, the more often you will be able to train and make progress. Age and genetics can also play a roll, but these things are generally fixed for any individual, and once determined change little over time.

Below (and above) is a chart showing a few of the recommended training day schemes on a weekly basis. The first options are where we direct most new CrossFitters to start. If their bodies can handle that amount of Training Volume and they would like more training days per week, we recommend using the additional calendars listed. . .

The general concept is simple; spread the training and rest days throughout the week as much as possible, try to avoid having more than 2 rest days in a row, and more than 3 work days in a row.

The most training per week we recommend is the “3 on 1 off” regimen at the bottom of the chart. This type of training routine is about the maximum of what anyone can handle for any length of time, and it is also assumed that a rest ‘week’ or half intensity ‘week’ be used every 6 – 8 weeks.

Remember that if you have been training hard and your performances have plateaued, or even decreased, something needs to change. The most common reason we see performance dip with beginners is Over training (aka Under recovery).

Find a schedule that works for you and stick to it. Note in your journal how you feel so that you can reference it later.

Post your schedule to comments.

-jj

Posted by Jeremy Jones at 11:30 PM | Comments (15)

June 14, 2009

090615 MONDAY

One cop counting for another during FGB. . .? I think the Firefighters want a recount.

Workout:

Run 5k (3.1 miles). Scale the distance down if necessary.

One alternate version of scaling is to run as many laps as possible (up to 10) in 30 minutes.

Post time to comments. Don't forget to check your performances against the CrossFit.com comments and "Beyond the Whiteboard"

Below is the gym's 500m loop. 10 laps is 5000m.

Start outside the gym by the 'box', run wide around parking island, then down to the end of the parking lot, run out toward Hookston, and around the street sign (Hookston and Estand), follow the curb back around the curve (staying on the sidewalk), turning back toward the gym at the other parking lot entrance (the one with the steep slope). You do not have to run around the 'box' each lap.

The link for the map can be found here: http://www.gmap-pedometer.com/?r=2917646

++++++++++++++++++++++++++++++++++++++++++++

Article:

Poor Sleep Is Associated With Lower Relationship Satisfaction In Both Women And Men.

. . ."When we look at the data on a day-by-day basis, there seems to be a vicious cycle in which sleep affects next day relationship functioning, and relationship functioning affects the subsequent night's sleep," said principal investigator Brant Hasler, clinical psychology doctoral candidate at the University of Arizona. "In this cycle, conflict with one's partner during the day leads to worse sleep that night, which leads to more conflict the following day. Although these results are preliminary due to the relatively small sample size and a subjective measure of sleep quality, the woman's perception of the relationship seems particularly important, as it impacts both her own and her partner's subjective sleep quality that night." . . .

Click here for complete article.

Posted by Jeremy Jones at 8:16 PM | Comments (27)

June 13, 2009

090614 SUNDAY "Congratuation Laci and Andrew" and "Nasty Girls"

Congratulations to Andrew and Laci for graduating on Saturday. And DOUBLE Congrats to Laci because today is her BIRTHDAY!

Workout: "Nasty Girls" (yes "again" we are committed to doing the CrossFit.com workouts for at least a week. And yes, we still expect an improvement from last week).

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. Then compare your results to CrossFit.com or Beyond the Whiteboard.

+++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Even moderately restricted carbohydrate diets keep people feel full longer.

". . . In a standard American diet, according to Gower, 55 percent of daily calories consumed come from carbohydrates: sugars, starches and fiber. The control diet used in their study contained 55 percent of daily calories from carbohydrates, in contrast to their "moderate-carb diet" which was 43 percent of calories from carbohydrates. The moderate-carb diet had more fat than their control diet—39 percent versus 27 percent of calories—so that protein intake could be the same percentage. The researchers matched the protein intake of both diets studied (18 percent of calories) because protein may influence both satiety ("fullness") and insulin secretion. . ."

Click here for complete article.

Posted by Jeremy Jones at 8:16 PM | Comments (12)

June 12, 2009

090613 SATURDAY

+++This week is "CrossFit.com Week"! We will be following the CrossFit.com website workouts for at least 7 days. You will be able to compare your performances from CrossFitters around the world on the CrossFit comments section as well as on Beyond the Whiteboard+++

DJ and Luca after DJ's last Kickboxing win.

Don't forget about our Muay Thai classes Mondays and Thursdays at 6:30pm and Saturdays at 9am!

Workout From CrossFit.com:

Walking lunge 100 ft. (Yes, more lunges)
21 Pull-ups (and yes, more pull ups)
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments. Then compare your results to CrossFit.com or Beyond the Whiteboard">Beyond the Whiteboard.

++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Vitamin D levels linked to effective fat loss.

". . .On average, subjects had vitamin D levels that many experts would consider to be in the insufficient range, according to Sibley. However, the authors found that baseline, or pre-diet, vitamin D levels predicted weight loss in a linear relationship. For every increase of 1 ng/mL in level of 25-hydroxycholecalciferol—the precursor form of vitamin D and a commonly used indicator of vitamin D status—subjects ended up losing almost a half pound (0.196 kg) more on their calorie-restricted diet. For each 1-ng/mL increase in the active or "hormonal" form of vitamin D (1,25-dihydroxycholecalciferol), subjects lost nearly one-quarter pound (0.107 kg) more.

Additionally, higher baseline vitamin D levels (both the precursor and active forms) predicted greater loss of abdominal fat. . ."

Click here for complete article.

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

June 11, 2009

090612 Friday "Cindy"

Stavros during the ride portion of his last Triathlon (and representing DCF well with his non-triathlete 'gunz')

Workout: "Cindy"

As many rounds as possible in 20 minutes.

5 pull ups
10 push ups
15 squats

Post number of rounds completed to comments.

++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Youth in England 'double' steroid use.

". . . Data from health clubs and GPs' surgeries show that as many as 250,000 people could be regularly injecting or taking the drug in pill form.

Researchers say use has boomed over the last decade as young men have become more image-conscious and the drug has become more easily available. . ."

Click here for complete article.

Posted by Jeremy Jones at 10:15 PM | Comments (22)

June 10, 2009

090611 THURSDAY "Rowing Repeats" and "Broke Caveman Shopping List"

Some of Vallejo and Concord's Finest get to know each other. . .

Workout:

4 rounds

500m row
Rest 2 minutes (approximately if there is a large class and not enough rowers).

Post row time to comments.

Try to either A) pace all the rowing efforts so that the times are as close together as possible. or B) Set a PR on the first round, then just try not to throw up for the next 3 rounds.

+++++++++++++++++++++++++++++++++++++++++++++

CrossFit Games Accommodations Confusion!

Apparently, there are two "Motel 6"s near the games site. If you use a map program to look up which one is closer you might get an incorrect result.

The closer of the two Motel 6s is in

GILROY

not Watsonville. They still have some single bed rooms available if anyone is interested in switching over.

Here is the info:

6110 Monterey Rd., Gilroy, California

Front desk 408-842-6061 Fax 408-842-6020
Special Code - CrossFit
Special Rates: $53.99 Thursday - $71.99 Friday & Saturday does not include Breakfast

++++++++++++++++++++++++++++++++++++++++++++++

Diablo CrossFit Nutrition Article: "What to buy at Costco?" aka "Part 1 of the 'Broke Caveman' series"

One of the inherent flaws in shopping for “Paleo” or “Primal” foods is that the act of going to the grocery store itself is not “Paleo”. Where Grok the caveman usually had to search long and hard to get food (and not to mention, any food he did get was “good” food), the super markets and ‘Mega’ markets we have today create the exact opposite problem; buying the right foods in a sea of junk.

Places like “Trader Joe’s” (definitely a favorite around here), and “Whole Foods” (aka ‘Whole Paycheck’) can make it much easier to find the right foods, their locations and pricing can life tough if you are trying eat like a caveman. . . on a caveman’s income. . .

(Continued from above)

Costco has become one place where I can get large quantities of primal foods at a cost that wouldn’t make Grok take out a second mortgage on his cave, or sell one of his ‘groklings’. But like any modern market, a little caution must be used before you end up spending hundreds of dollars on food that will go bad before you can eat it, and maybe even an inflatable slide/waterpark.

First thing, make a list before you go. Don’t depend on memory, you’ll get distracted, and you’ll buy things you don’t need, and forget the things you do.

Eat a meal or snack before you go. You won’t be able to resist all the freebies if you are hungry, not to mention your food choices will be skewed.

Now here is a receipt you can use as a basic list of stuff you should look to buy at Costco. I’ll explain everything below

Eggs – ESSENTIAL! You can’t go wrong with 5 dozen eggs. That’s 60 blocks of protein for the Zone people out there. $0.10 a block is not bad at all.

Salmon – 6 cans of ‘Wild Alaskan’ salmon. Good stuff. I like it better than tuna. You can eat it right out of the can. About 40g of – omega 3 laden - protein per can, 240g of protein total.

Mixed Nuts – These do not have peanuts, but a lot of other good nuts. They are salted (I buy un-salted when they have them). I usually ‘cut’ these by adding lots of raw almonds, and cashews that are unsalted.

Apple chips – Ingredients = Organic Apples, Organic cinnamon . . . 30 apples in a bag! These things are awesome and cheap, but be careful with them. To many carbs per mouthful, and they are quite addictive.

Almond Crunch – Similar to above, very tasty. Also very easy to overdue. I use these as a desert, and sometimes with almond milk as a ‘cereal’ substitute. Throw some small fruit (berries) on top and you will have a bowl of crunchy heaven. The “MARBLU” below the almond crunch is something very similar with the berries already added. This is new, so I am not sure how it will turn out.

Broccoli – ESSENTIAL! Bag of broccoli florets. Don’t buy heads of broccoli unless you have a lot of time, and you can get it extra cheap. The bags are soooo much easier to work with.

Spinach – ESSENTIAL! I bought two boxes because this stuff is so good. Not to mention it cooks down to nothing.

Yogurt - I use this as a dessert, as a sub for sour cream, to make Tzatziki. . . I bought two of these because I am going to make a huge batch of Tzatziki.

Tillamoos cheese – Cheese isn’t paleo. . . but it is one of my “Fu-Q” foods. It is great as a fast snack that adds protein and fat to a meal.

Smoked Salmon – More “Wild Alaskan” salmon. This has preservatives, and is fairly pricey for what you get (I think this is only 14oz). But it is fast and easy. It will also last more than a week as ‘ready to go’ food.

Asparagus – Not something I buy every time because it can go bad quickly, but still a great easy dish to make.

Cucumbers – Also something that can go bad quickly, but is very versatile as a salad addition or just for snacking.

“BNSL” is Boneless Skinless Chicken Breasts – ESSENTIAL! Easy to cook, easy to prepare. These usually come in 4 or 6 breast packages. I generally stick them right in the freezer when I get home unless I plan on cooking them that day or the next.

Extra Virgin Olive Oil – my primary cooking oil

Raspberries – Great with the yogurt or “almond cereal” mentioned above (Jax loves these). Make sure you get ones that haven’t already started to turn south.

Not bad for $150. I can also tell you that this food will fill your fridge. So make sure that you have a lot of space in the refrigerator part of your fridge (there will be a limited impact on the freezer).

Important Info:

I am buying for myself, my wife, and our 13 month old son, so that should give you an idea of volume for the price. This amount of food will usually get us through about 2 weeks, sometimes with some ‘supplementation’ from Safeway or other market (usually just milk for our son Jax, and sweet potatoes).

Some other “Regulars” that didn’t make the list are: Ground beef logs, apples, raw almonds, Fish Oil and a few others. These items might take the bill right up to $200.

One thing you will notice is the lack of foods that can be stored outside of the refrigerator. Remember that “good foods go bad”. Anything that can be stored for a long period of time without refrigeration is suspect. Unfortunately this means that you will have to make more trips to the store to buy food, just accept it.

Another thing you will notice is that all but two items are under $12, even though most of them are "certified organic".

I hope that this helps everyone make better choices while doing their own “hunting and gathering” in the treacherous land of boxed carbs, sugar laden booby-traps, and low fat concoctions that can all stick “healthy” on the label.

Post questions below.

Also, post any items that I might have missed, or even better, post your own shopping list!

-jj

(and for the record, I buy all my booze at BevMo).

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

090610 WEDNESDAY

Synchronized wall balls can be a thing of beauty.

Workout:

7 rounds for time of:
10 reps Sumo-deadlift high-pull, (men:95lbs, women:65lbs)
10 Ring dips.

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++

Article:

Relationship Found Between Napping, Hyperactivity, Depression And Anxiety

". . .Results indicate that children between the ages of 4 and 5 who did not take daytime naps were reported by their parents to exhibit higher levels of hyperactivity, anxiety and depression than children who continued to nap at this age. . ."

Click here for complete article.

++++++++++++++++++++++++++++++++++++++++++++

Video:

Nancy power snatching for the "Randy" hero WOD (not bad for just learning the Power Snatch!).

Posted by Jeremy Jones at 1:10 AM | Comments (23)

June 8, 2009

090609 TUESDAY

Tami Lacey's Shiner after last Muay Thai Kickboxing match.

Workout:

6 rounds for time.

5 Weighted dead hang pull ups (no kipping) Men use 45lb dumbbell, Women use 25lbs,
5 Strict presses, Men use 95lbs, women use 65lbs
200m run

Post time to comments.

+++++++++++++++++++++++++++++++++++++++

Article:

Researchers First To Document Early Signs For Diabetes In Kids As Young As 7

". . .The increasing prevalence of type 2 diabetes mellitus in children parallels the pediatric obesity epidemic. According to the American Academy of Pediatrics, over the past two decades, the prevalence of children who are obese has doubled, while the number of adolescents who are obese has tripled. And according to the National Health and Nutrition Examination Survey, 31.9% of children and adolescents were overweight (BMI at or above the 85th percentile) and 16.3% were obese (BMI at or above 95th percentile).

Insulin resistance/poor insulin sensitivity is closely associated with increased total body fat and may precede development of the metabolic syndrome and type 2 diabetes. Indicators of impaired insulin sensitivity have yet to be clearly identified in children prior to puberty.

The LSUHSC researchers found that the child's current fat weight is the strongest predictor for poor insulin sensitivity which is a risk factor for type 2 diabetes. . ."

Click here for complete article.

Posted by Jeremy Jones at 10:03 PM | Comments (27)

June 5, 2009

090606 SATURDAY "VERSUS"

Bill does some heavy thrusters while Mike P tries to keep up.

Workout: "Versus"

Each athlete will pick one person to compete against. While person 'A' runs 400m, person 'B' will complete as many rounds as possible of:

10 Dumbbell Thrusters (45lbs or 25lbs)
20 abmat sit ups (use dumbbells to anchor feet if desired)

When person 'A' returns, person 'B' must leave immediately to complete their next 400m run.

Each 'opponent' will make 4 laps. When returning from your run start back where you left off (i.e. 7 thrusters completed before running means that you would complete the next 3 before doing sit ups).

The winner of the match is the person who completes the most rounds while their opponent is running.

Post who your opponent was and number of rounds completed to comments.

(If you don't have a partner, you can compete against yourself by timing your runs, then doing as many rounds as possible in the time you did your first run in after each lap).

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Exercise More, Not Less, To Ease Aching Back, Study Suggests

"A University of Alberta study of 240 men and women with chronic lower-back pain showed that those who exercised four days a week had a better quality of life, 28 per cent less pain and 36 per cent less disability, while those who hit the gym only two or three days a week did not show the same level of change.

"While it could be assumed that someone with back pain should not be exercising frequently, our findings show that working with weights four days a week provides the greatest amount of pain relief and quality of life,". . ."

Click here for complete article.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

T-Shirts!

Everyone wants t-shirts. We have 4 women's and 2 men's designs in the works not including Jorgy's upcoming Skull (Suffer Now And Rest Later Design). So, give us your votes on the following designs. List your favorite and your 2nd favorite as follows: G1, G2 (for Girls #1, Girls #2). Click on the comments to see the entries!

These are all American Apparel shirts. Click on each pic for a larger image.

Girls # 1

Girls #2

Girls #3

Girls #4

Mens #1

Mens #2

Mens #3

Posted by Jeremy Jones at 9:29 PM | Comments (37)

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:

+++++++++++++++++++++++++++++++++++++++++

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.

++++++++++++++++++++++++++++++++++++++++

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)

June 3, 2009

090603 WEDNESDAY

Jesse will be leaving us eventually, he just got his Navy Commission! Congratulations Jesse!

Workout:

5 rounds for time.

10 Deadlifts (225 men, 185 women, or whatever weight can be lifted safely).
Run 400m

Post time to comments.

+++++++++++++++++++++++++++++++++++++++

Article:

Nutrition and health of agriculturists vs hunter gatherers.

". . .The anthropological record of early man clearly shows health took a nosedive when populations made the switch from hunting and gathering to agriculture. It takes a physical anthropologist about two seconds to look at a skeleton unearthed from an archeological site to tell if the owner of that skeleton was a hunter-gatherer or an agriculturist.

Unlike the Egyptian mummy data, there is usually no soft tissue material left when remains of early man are found. But the skeletal remains of hunter-gatherers show them to be much healthier than agriculturalists. Hunter-gatherers had better bones, had no signs of iron-deficiency anemia, no signs of infection, few (if any) dental cavities, fewer signs of arthritis and were in general larger and more robust than their agriculture-following contemporaries. . ."

Click here for complete article.

Posted by Jeremy Jones at 12:31 AM | Comments (39)

June 1, 2009

090602 TUESDAY "Filthy Fifty"

Julie D will be another one of the ladies on DCF's Affiliate Cup Team.

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.

(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).

++++++++++++++++++++++++++++++++++++++++++

Article:

Omega Fatty Acid Balance Can Alter Immunity And Gene Expression

". . .Anthropological evidence suggests that human ancestors maintained a 2:1 w6/w3 ratio for much of history, but in Western countries today the ratio has spiked to as high as 10:1. Since these omega fatty acids can be converted into inflammatory molecules, this dietary change is believed to also disrupt the proper balance of pro- and anti- inflammatory agents, resulting in increased systemic inflammation and a higher incidence of problems including asthma, allergies, diabetes, and arthritis.

Floyd Chilton and colleagues wanted to examine whether theses fatty acids might have other effects, and developed a dietary intervention strategy in which 27 healthy humans were fed a controlled diet mimicking the w6/w3 ratios of early humans over 5 weeks. They then looked at the gene levels of immune signals and cytokines (protein immune messengers), that impact autoimmunity and allergy in blood cells and found that many key signaling genes that promote inflammation were markedly reduced compared to a normal diet, including a signaling gene for a protein called PI3K, a critical early step in autoimmune and allergic inflammation responses. . ."

Click here for complete article.

++++++++++++++++++++++++++++++++++++++

Our very own Alex Rollin has been doing well playing for the Gary Southshore "Railcats"

It looks like he is currently ranked third in the Northern league! (click here to see his stats)

Great job Alex! We can't wait to have you back.

Posted by Jeremy Jones at 10:58 PM | Comments (35)

May 31, 2009

090531 SUNDAY

Eleni watches Nancy's awesome form on "Randy"

Workout:

For time:

Run 800m
100 push ups
Run 400m
100 sit ups
Run 200m
50 push ups
Run 100m
50 sit ups

Post time to comments.

(compare results to March 31st, 2009)

+++++++++++++++++++++++++++++++++++++++++++

Article:

Treating gum disease helps rheumatoid arthritis sufferers

". . .People, who suffer from gum disease and also have a severe form of rheumatoid arthritis, reduced their arthritic pain, number of swollen joints and the degree of morning stiffness when they cured their dental problems. . ."

Click here for complete article.

Posted by Jeremy Jones at 12:35 AM | Comments (11)

May 29, 2009

090530 SATURDAY "Nicole"

Mother and daughter deadlifting together.

Workout: "Nicole"

As many rounds as possible in 20 minutes

Run 400m
Max reps pull ups (that means go to failure folks).

Note number of pull ups for each round, and post to comments.

++++++++++++++++++++++++++++++++++++++++++++++

Article:

Breastfeeding and weaning diet may shape a child's body composition.

"Most studies linking infant feeding to later body composition focus on differences in milk feeding, but our study also considered the influence of the weaning diet," said Dr. Siân Robinson, PhD, of the MRC Epidemiology Resource Centre, University of Southampton in the United Kingdom and lead author of the study. "We found that, independent of the duration of breastfeeding, children with higher quality weaning diets including fruits, vegetables, and home-prepared foods had a greater lean mass at four years of age."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 4:09 PM | Comments (11)

May 28, 2009

090529 FRIDAY

Kevin rocks his "Irish Yoga" shirt. See what Kevin said about his first few months at DCF below:

'In February after a blood test my doctor told me if I didn't change my lifestyle I could develop NAFLD (non-alcoholic fatty liver disease, a life threatening condition). ALT, the enzyme in your blood that tests for this, was 64 on my blood test (with a normal range being 36 or below). I also had unmeasurable triglycerides and high cholesterol.

Yesterday I had to go back for a follow up blood test and my ALT was 35 (or normal) my total cholesterol went from high to normal, a 20% reduction, my triglycerides went from unmeasurable to high, but a 45% reduction, my good cholesterol was raised and LDL (bad cholesterol) lowered. My physician was amazed at the progress.

Basically I've been going to crossfit 3 days a week for 8 weeks and following the diet principles of the paleo plan, fasting when I can, and drinking a glass of red wine every day. I can't wait to go back and get another test in 6 months to see if my Triglycerides are normal as well. You guys are literally, "lifesavers" thanks for helping me live a healthier life.' - Kevin

Workout: Thruster Ladder

With a continuously running clock, perform one thruster the first minute, two thrusters the second minute, etc. Continue until you cannot perform the allotted number of thrusters in one minute.

Prescribed weight for Men is 115lbs
Women use 75lbs

Scale up or down as necessary.

Post loads and number of round completed to comments.

Compare performances with April 10th by clicking here.

+++++++++++++++++++++++++++++++++++++++++++++

Are you using "Beyond The Whiteboard" yet?

You should definitely think about using this awesome resource for tracking your performances, and plotting your path to total fitness DOMINATION.

+++++++++++++++++++++++++++++++++++++++++++++

Article:

"How David Beat Goliath" by Malcom Gladwell

". . .When they finally arrived at Aqaba, Lawrence’s band of several hundred warriors killed or captured twelve hundred Turks, and lost only two men. The Turks simply did not think that their opponent would be mad enough to come at them from the desert. This was Lawrence’s great insight. David can beat Goliath by substituting effort for ability—and substituting effort for ability turns out to be a winning formula for underdogs in all walks of life, including little blond-haired girls on the basketball court. . ."

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++++

Announcements:

- New Calendar starting June 1st! (don't worry we've changed little)
- New pricing staring June 1st (only for new members, if you are current with DCF, you are 'grandfathered in')
- CPR certification seminar will be rescheduled for June
- Olympic Weightlifting Seminars coming to the "The Shed" soon!
- Rowing clinic coming soon as well.

Posted by Jeremy Jones at 9:42 PM | Comments (24)

May 26, 2009

090526 WEDNESDAY "Fight Gone Bad"

Here we can see the awesome jump house and the amazing D-Roe dominating at "Cornholing".

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. 3 rounds total.

1. Wall-ball: 20 pound ball, 10 ft target men ,14lb ball, 8 ft target women. (Reps)
2. Sumo deadlift high-pull: 75 pounds men 55lbs women (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds men, 55lbs women (Reps)
5. Row: calories (Calories)

Post score to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++

Article from Mark's Daily Apple:

The definitive guide to feeding primal babies.

"It’s commonly portrayed as the realm of infant formula, rice cereal, applesauce, teething biscuits, Zwieback toast and Cheerios. And in the following months a large pantry selection of strained this or that in tiny glass, commercial jars… Add to this picture more recent concoctions like toddler formula, Elmo crackers, mini juice packs, fruit gummies, and “Graduate” lines. All of this begs the question, exactly when and how did baby/early toddler nutrition become a string of processed convenience foods? The ingredient lists often smack more of Candyland than the “wholesome goodness” claimed on the labels. Was this really what nature intended? Can’t we do better by our baby Groks? What would Grandma Grok have to say about all of this? We’ve taken up the kid question before, but I thought it was time for a definitive focus on the youngest of the seedling set. . ."

Click here for complete article.

++++++++++++++++++++++++++++++++++++++++++++++

Events:

We haven't heard from too many people about the First Aid / CPR / AED Certification seminar this Thursday. If we don't get some more sign ups by the end of the day we will have to cancel/postpone it for a later date.

The cost is still $75 and it includes First Aid, Automatic Electronic Defibrillator (AED), as well as CPR (Adult, Child, and infant). The certification will last two years. You won't find a better deal than that.

Please email me at jeremy@diablocrossfit.com if you are interested in attending.

Posted by Jeremy Jones at 10:06 PM | Comments (22)

May 25, 2009

090526 TUESDAY

A big thanks to CrossFit Solano for coming out in force to our Barbecue!

Workout:

Power Clean

3, 3, 3, 3, 3

Add weight each round. Touch and go on the floor only (no resting with the bar on the floor).

Post loads to comments.

Bonus Mini Metcon to follow.

++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Genetic link between heart disease and periodontitis.

". . .The relationship between the dental disease periodontitis and coronary heart disease (CHD) has been known for several years. Although a genetic link seemed likely, until now its existence was uncertain. . ."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 8:08 PM | Comments (28)

May 24, 2009

090525 MONDAY "Memorial Day"

+++7am workout and breakfast afterward. 11am - 2pm open gym and Barbecue (feel free to stop by and see the gym!)+++

Diablo CrossFit's Flag stands above every workout.

Workout:

Pick your favorite Hero WOD from CrossFit's FAQs.

Click here for a complete list.

Post workout and results to comments.

+++++++++++++++++++++++++++++++++++++++++++++

Article:

Study - By nature people are naturally optimistic.

". . .Eighty-nine percent of individuals worldwide expect the next five years to be as good or better than their current life, and 95 percent of individuals expected their life in five years to be as good or better than their life was five years ago.

"These results provide compelling evidence that optimism is a universal phenomenon," said Matthew Gallagher, a psychology doctoral candidate at the University of Kansas and lead researcher of the study. . . "

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 8:46 PM | Comments (17)

May 23, 2009

090524 SUNDAY "Danny"

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

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

Workout: "Danny"

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

As many rounds as possible in 20 min of:

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

Post rounds to comments.

+++++++++++++++++++++++++++++++++++++++++++++

Article:

Compound In Turmeric Spice May Stall Spread Of Fat Tissue

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

Click here for complete article.

Post your favorite curry dish to comments.

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

May 22, 2009

090523 SATURDAY

+++7am class on Monday Morning! Then open gym and barbecue from 11am - 2pm+++

New Diablo CrossFit shorts based upon MMA fighter shorts from Soldier Fight Gear (flexible, breathable, full drawstring, and more). Sub 2 minute "Grace" and Stav's calves not included.

Workout 10am - DCF qualifier A:

For time. 6 rounds:

5 reps Squat clean thruster (135men / 85women) or or squat clean and Jerk
200 Meter Sprint

(squat cleans must be utilized for the WOD to be "Rx'ed" - no power cleans then front squats)

Workout 3pm - DCF qualifier B -

Max rounds in 3 minutes of:

3 Deadlift (245lb men / 175lb women)
6 Ring Dips (small band assist for women)
9 Wall Ball (20/10 men, 14/8 women)
Rest 1 minute.

Repeat for a total of 5 cycles. Record total rounds completed for all 5 cycles. Start where you left off each round when counting (don't keep starting on DLs).

Post results to comments.

++++++++++++++++++++++++++++++++++++++++++++++

Article from the Life Spotlight:

"The real truth about "healthy" grains"

". . . Many plants use lectins as a defense against hungry animals. Thus, an animal that is not adapted to the lectins in the plant it’s eating may suffer damage or death. … Grains and legumes (beans, soy, peas, peanuts) are rich in some particularly nasty lectins. Especially wheat. Some can degrade the intestinal lining. Some have the ability to pass through the intestinal lining and show up in the bloodstream. Once in the bloodstream, they may bind all sorts of carbohydrate-containing proteins in the body, including the insulin receptor. They could theoretically bind the leptin receptor, which also contains carbohydrate (= it’s glycosylated), potentially desensitizing it. This remains to be tested, and to my knowledge is pure speculation at this point. What is not so speculative is that once you’re leptin-resistant, you become obese and insulin resistant, and at that point you are intolerant to any type of carbohydrate. . . "

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++++++++

Don't forget to come to our Open house and Barbecue on Monday (Memorial Day). We will be having open gym, food, and beer from 11am - 2pm. Please stop by and say Hi! Click her for details.

Posted by Jeremy Jones at 8:14 PM | Comments (15)

May 19, 2009

090520 WEDNESDAY

Jimmy G, Eva Twardokens from CrossFit Santa Cruz Central, Rookie from CrossFit Endurance, Jeremy Jones, and Justin Lascek from CrossFit Witichta Falls at the CrossFit Football Certification seminar (and yes, Justin is wearing a "Teenage Mutant Ninja Turtles" t-shirt).

Workout:

4 rounds for time.

Run 400m
Rest 2 minutes

Record each rounds time to comments.

++++++++++++++++++++++++++++++++++++++++++++

Article:

Gluten Free Diets Help Many

". . .According to the Autism Research Institute and Defeat Autism Now, some children with autism cannot properly digest gluten. Instead of passing through the digestive system, the protein breaks down into peptides that leak into the bloodstream of children with ASDs and trigger an opiatelike effect in the brain. . ."

Click here for complete article.

Post thoughts to comments (and if you avoid Gluten).

++++++++++++++++++++++++++++++++++++++++++++

Workout C posted to "Continue Reading" Below

For time:

200 Meter Punching bag shoulder run (85lbs -large bag- men, 50lbs -small bag- women)
50 chest to bar Pull ups
100 meter sled drag, using black and red rope, 44lb/26lb kb inside sled, must put rope over shoulder
200 Farmer carry (45lbs men, 35lbs women)
75 Box Jumps
100 meter tire flips (Big tire men, Medium tire women)
100 meter sled drag, using black and red rope, 44lb kb inside sled, must put rope over shoulder
100 Air Squats
200 Meter Punching bag shoulder run (85lbs -large bag- men, 50lbs -small bag- women)

Posted by Jeremy Jones at 10:20 PM | Comments (19)

May 18, 2009

090519 TUESDAY

Olympic Weightlifter and CrossFit Football coach, Max Mormont talks of the virtues of the 'high bar back squat'.

Workout:

High bar back squat

5, 5, 5, 5, 5

Bonus mini metcon to follow.

Post loads to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++

Click "Continue Reading" below to see how to try out for the DCF Affiliate Competition team.

Diablo CrossFit's Affiliate team tryouts:

If you would like to try out for the DCF Affiliate team and compete on Friday before the CrossFit games, you will have to complete the following workouts this week (you have to finish them by Sunday). It is up to you to choose when you will do them. The first two workouts must be performed in the first day. The last workout on the last day.

It is up to the athlete to schedule their tryout with a trainer (to witness).

DCF Affiliate Challenge WODs:

Workout A -

For time. 6 rounds:

5 reps Squat clean thruster (135men / 85women) or or squat clean and Jerk
200 Meter Sprint

Workout B -

Max rounds in 3 minutes of:

3 Deadlift (245lb men / 175lb women)
6 Ring Dips (small band assist for women)
9 Wall Ball (20/10 men, 14/8 women)
Rest 1 minute.

Repeat for a total of 5 cycles. Record total rounds completed for all 5 cycles. Start where you left off each round when counting (don't keep starting on DLs).

Wourkout C - (to be announced).

Posted by Jeremy Jones at 11:16 PM | Comments (29)

May 17, 2009

090517 MONDAY "DCF is CrossFit Football Certified!"

Jeremy Jones and Jimmy Greninger at the very first CrossFit FootBall Certification Seminar at CrossFit Balboa

Workout - Rocky Mountain Qualifier #2

3 rounds for time of:
10 Chest-to-Bar Pullups
10 Front Squats, 165 lbs (105 lbs for women)
10 Burpees

Post Time To Comments. Compare times to Rocky Mtn. Qualifier: Men & Women

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: President's Council on Physical Fitness Launches New National Adult Fitness Test

The President's Council on Physical Fitness and Sports (PCPFS) launched its new national Adult Fitness Test. The online self-test, available at www.adultfitnesstest.org, measures overall fitness levels by assessing aerobic fitness, muscular strength, endurance, flexibility and body composition. Read more here.

Editor's note: It's really easy to be incredibly cynical of this test. It's also quite sad just how pathetically out of shape Americans are. So, we have to start somewhere and I give the Administration credit for initiating the evaluation process.

Posted by Craig at 8:57 PM | Comments (31)

May 16, 2009

090517 SUNDAY

The Regionals were a blast for those who could make it! DCF will be in full force at the Games this year - tents, chairs, bbq's and beer. But you better register as a spectator soon, because it's rumored that it might sell out! Register here.

Workout (As Big Dave suggested)

5 Rounds for Time -

5 Man Makers 45# / 25# (dumbells)
Run 100m forward
Run 100m backward

What is a man maker? Start in push up plank position with both hands on dumbbells. Lift one dumbell to the chest and reset. Lift the other dumbell to the chest and reset. Do a push up. Pull feet up quickly to the squat position with dumbells by your side. Do a full squat clean lifting the dumbells up to your shoulders. Then stand up and thrust the dumbells overhead. With the dumbells overhead, complete one full lunge on each leg. You have completed one man maker. Now do 24 more...

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: Forget the CrossFit Games, visit the Pole Dancing Championship!

After controversy, pole fitness contest makes debut -- with a few ground rules. It's like gymnastics, said pole fitness competitor Becca Butcher. But instead of a balancing beam or parallel bars, there's a pole. And that's an amazing way to tone your body, said Butcher, a mother of two who has also studied martial arts for about 20 years.

Read the complete article here.

I wonder if CF Vallejo had any athletes competing?

Posted by Craig at 11:06 PM | Comments (10)

May 15, 2009

090516 SATURDAY

This is the only picture we have of Luca doing a CrossFit exercise, which begs the question: Has anyone actually witnessed Luca doing a CrossFit workout?

Workout

5 Rounds For Time:
20 Box Jumps 24/20
20 Push Ups
20 Sit Ups
20 Walking Lunges

Post Time To Comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: Another Globo Gym Bites The Dust

May 15 (Bloomberg) -- Crunch Fitness, the health-club chain with cardio-strip tease and pole-dancing classes, may have marked the end of an era when it filed for bankruptcy last week after about a 25 percent membership decline since 2004.

“The fad that Crunch focused on is not quite there any more,” said Toon van Beeck, senior analyst at marketing researcher IBISWorld Inc., based in Santa Monica, California. “They are middle-priced clubs located in high-rent areas.”

Read the full article here: Crunch BK

Posted by Craig at 10:31 PM | Comments (26)

May 14, 2009

090515 FRIDAY

Craig seems more concerned with Rick Heilman's (former DCF coach, and now "CrossVestite" between DCF and CF Santa Clara) pace than his own.

Workout: Deadlift.

3, 3, 3, 3, 3

Post loads to comments.

Bonus minimetcon (miniature metabolic conditioning workout) to follow

++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Intermittent Fasting has a new name. . .

". . .F is not about starvation, it’s not about crash dieting, and it’s not about quick weight loss (even if results may happen quickly for some). To me it’s all about a lifestyle and lasting approach to improving your health, redefining your relationship with food, to reduce unnatural cravings, get back in tune with the natural survival design of our bodies, optimizing your glucose energy metabolism (which will in turn make you more effective in burning, and not storing, fat) and just an easy and simple approach to lasting results. Heck people are out there breaking through weight loss plateaus just using IF and not changing up anything else!. . ."

Click here for comlete article.

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

090514 THURSDAY "Helen"

Ever wonder what goes on after our morning classes. . . Now you know (participation not required).

Workout: "Helen" - 3 rounds for time.

400m run
21 kettlebell swings (54lb men / 35lb women)
12 pull ups

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Vitamins may undo exercise efforts.

". . . Men who took vitamin C and E supplements showed no changes in their free radical levels, whereas those who did not take these antioxidants showed increased levels of free radical oxidative stress.

After four weeks of intensive exercise training, insulin sensitivity was restored only in the group of men who did not take antioxidant supplements.

The men who took the vitamin supplements fared worse, metabolically. . ."

Click here for complete article.

Posted by Jeremy Jones at 1:21 AM | Comments (18)

May 12, 2009

090513 WEDNESDAY

"Super" Bryan and "Super" Shannon will be leaving us to move to Colorado soon. Make sure you say goodbye. (click here if you want details about their going away party this Saturday).

Workout:

Front Squat

3, 3, 3, 3, 3

Post loads to comments.

Bonus mini-metcon to follow.

++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Eating fish, nuts and olive oil may be associated with reduced risk of age-related blindness.

". . .After adjusting for age, sex and smoking, eating one serving of fish per week was associated with a 31 percent lower risk of developing early AMD. The association was stronger among individuals with a lower intake of linoleic acid, an unsaturated omega-6 fatty acid found primarily in vegetable oils. Eating one to two servings of nuts per week was associated with a 35 percent lower risk of early AMD.

"In conclusion, our findings support the hypothesis that increased intake of omega-three polyunsaturated fatty acids and regular consumption of fish and/or nuts in the diet may protect against the development of early AMD," the authors write. These fatty acids may protect the eyes by preventing the buildup of plaque in the arteries or reducing inflammation, blood vessel formation and oxygen-related cell damage in the retina. . ."

Click here for complete article.

Post thoughts to comments (if you can see the keyboard. -jj).

Posted by Jeremy Jones at 11:58 PM | Comments (24)

May 11, 2009

090512 TUESDAY "Happy Birthday Mountain!"

Happy Birthday Mountain!

Workout:

For time.

33 clean and jerks (or "overhead anyhow") 95 lbs men / 65lbs women, less for beginners
33 muscle ups -bar or rings- (sub 99 chest to bar pull ups and 99 ring dips, divided however you want), beginners should do only 50 reps of each
33 clean and jerks (or "overhead anyhow") same as above

(For the record, Mountain wants those who can to do it with 135lbs instead of 95).

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++

Article:

Research says that older people need more sun (vitamin D).

". . .Researchers at the University of Warwick have shown vitamin D deficiency is significantly associated with metabolic syndrome, a combination of medical and metabolic disorders that increase the risk of developing cardiovascular disease and diabetes. . . "

Click here for complete article.

Post thoughts to comments.

++++++++++++++++++++++++++++++++++++++++++++

Shannon and Bryan Stornetta are leaving the 'nest' to move to Colorado!

They are having a going away party Saturday Night. Details can be found here.

Post to comments if you plan on attending, and you can sign up in the link above.

Posted by Jeremy Jones at 9:56 PM | Comments (36)

May 10, 2009

090511 MONDAY

Roger demonstrates some skills on the parallettes (like HSPUs).

Workout:

Strict Press
Handstand Push Ups on Parallettes (hands to shoulder, not just head to floor).

5, 5, 5

Alternate between movements (3 sets of 5 for each movement).

DO NOT do HSPUs with back against the wall. Scale the handstand push ups by putting your knees (more basic) or toes (more advanced) on a box. The higher the box, the more difficult the HSPU will be. Try to get your hips over your shoulders. Elbows should NOT flair out to the sides but stay in front of your body, similar to the Strict Press.

Post loads for Strict Press, and scaling method for HSPUs to comments.

Bonus mini metcon to follow.

++++++++++++++++++++++++++++++++++++++++++

Article:

Probiotics May Help Ward Off Obesity

Amsterdam, the Netherlands: One year after giving birth, women were less likely to have the most dangerous kind of obesity if they had been given probiotics from the first trimester of pregnancy, found new research that suggests manipulating the balance of bacteria in the gut may help fight obesity.

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 9:07 PM | Comments (16)

May 9, 2009

090510 SUNDAY "Happy Mother's Day"

+++Class as usual today!+++

Part of the Gymnastics Workshop this Saturday at DCF with Roger Harrell and Andres De La Rosa of CrossFit Marin (why Heather and Tami are smiling, and everyone else isn't. . . is just part of the story).

Workout: "3 times a Newbie - Sympathy for Mom"

3 rounds for time. Rx'ed means doing it with a 20lb weight vest (optional for Mothers)

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

Post time, and thanks to your mother to comments.

++++++++++++++++++++++++++++++++++++++++++++++

Article:

Undiagnosed Diabetes Takes an Economic Toll

"Approximately 6.3 million adults—or one fourth of the people in the U.S. with diabetes mellitus—are unaware they have the disease, and this undiagnosed population accounts for an estimated $18 billion in health care costs each year, according to a new study. . ."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 9:24 PM | Comments (3)

May 8, 2009

090509 SATURDAY

Holly looks like she is enjoying herself a the Qualifiers (Tom Campitelli photo from the Qualifier)

Workout:

5 rounds for time.

30 Double Unders
20 Kettlebell Swings (54lb, 35lb, 26lb)
100m Waiter Walks (see old post linked below), 54b, 35lb, 26lb dumbbell or kettlebell (should be the same weight as the kb swings). Alternate arms as needed, but no forward motion unless the arm is locked out overhead.

Compare results to the last time we did this workout on November 7th, 2008

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Massage After Exercise Myth Busted.

"A Queen’s University research team has blown open the myth that massage after exercise improves circulation to the muscle and assists in the removal of lactic acid and other waste products. . . "

Click here for complete article.

Don't give up on massage just yet. . .

Massaging Muscles Facilitates Recovery After Exercise.

". . .The massaged muscles recovered an estimated 60 percent of the strength after the four-day trial, compared to restoration of about 14 percent of strength in muscles that were exercised and then rested.

Similarly, the massaged muscles had fewer damaged muscle fibers and virtually no sign of white blood cells, the presence of which would indicate that the body was working to repair muscle damage, when compared with the rested muscles. The massaged muscles weighed about 8 percent less than the rested muscles, suggesting that the massage helped prevent swelling, Best said. . ."

Click here for complete article.

Posted by Jeremy Jones at 8:59 PM | Comments (4)

May 7, 2009

090508 FRIDAY

+++Olympic Lifting and 3pm CrossFit canceled this Saturday for Gymnastics Seminar+++

Stavros in the starting position of a clean during the NorCal Qualifiers.

Also. . .

Stavros cheering on Darren at the final event While Kenny Castro drives (another great photo from Tom Campitelli, you can find more of his work from the event here.)

Workout:

For time, going to failure each set:

100 total pull ups
100 total GHD sit ups (sub 150 abmat sit ups for people who cannot do full extension)

Failure on pull ups is any time your feet touch the floor, or you let go of the bar. Failure on GHDs or sit ups is pausing of any kind (you must be moving continuously). Alternate between exercises.

Post time, and total number of sets used to complete the workout to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++

Click here to download a video of Darren's awesome presentation during the 3rd workout at the Qualifier.

Not heard on the video when D-Roe gave Angel the 'Five' -

"C'mon. We're going to the Games baby!"

+++++++++++++++++++++++++++++++++++++++++++++++++

Article from The Life Spotlight:

Which is Better Sugar or Artificial Sweeteners?

". . .Yes, you read that right…”sugar is okay”. I politely informed him that there was nothing “okay” about sugar, which he argued adamantly against.* Luckily, he gave me an idea for another post…this one!

So which is worse: sweeteners or artificial sweeteners? And is either “okay”? . . ."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 2:30 PM | Comments (26)

May 6, 2009

090507 THURSDAY

+++Olympic Lifting and 3pm CrossFit canceled this Saturday for Gymnastics Seminar+++

Yvonne didn't hold back on height for her burpees during workout A at the Regionals.

Workout "A" from the Regionals:

Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 165#, Women: 95#)

It's up to you to decide on the technique to employ for the shoulder-to-overhead movement (shoulder press, push press, push jerk, etc.). Efficient technique will be rewarded.

Scaled Version:

Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 105#, Women: 65#)

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++

Article:

Bedtime Routine Improves Sleep In Infants And Toddlers, Maternal Mood

"A new study demonstrates that the use of a consistent bedtime routine contributes to improvements in multiple aspects of infant and toddler sleep, bedtime behavior and maternal mood. . .?

Click here for complete article.

Do you think that if a "bedtime routine" helps infants and toddlers, it will also help you sleep? You bet.

Post your "bedtime routine" to comments.

++++++++++++++++++++++++++++++++++++++++++++++

Gymnastics & Parkour Seminar This Saturday! (only a few spots left, email jeremy@diablocrossfit.com if you are interested in going).

Posted by Jeremy Jones at 9:26 PM | Comments (14)

May 4, 2009

090505 TUESDAY

Jorgy get's ready to start his heat.

Workout:

As Many reps as possible in 10 minutes.

Muscle Ups (3 sub chest to bar pull ups and 3 ring dips for each muscle up if you can't do muscle ups)
"Ground to Shoulder" (for example power cleans) Male: 185#, Female: 105#

Post score to comments.

See the results from the Qualifiers by clicking here.

+++++++++++++++++++++++++++++++++++++++++++++

Article:

Excessive Increase In Heart Rate During Mental Stress Before Exercise Doubles Risk Of Dying Suddenly From Heart Attack In Later Life

"In a study of 7746 French male civil servants the researchers found that men whose heart rate increased the most during mild mental stress just before an exercise test had twice the risk of dying of a sudden heart attack in later life than men whose heart rate did not increase as much. The study is the first to discover this association and since taking a patient’s pulse is an easy and inexpensive procedure, it suggests a way of identifying people who may be at increased risk. . ."

Click here for complete article.

Posted by Jeremy Jones at 9:45 PM | Comments (25)

May 3, 2009

090504 MONDAY "Darren Takes Second Place at the Regionals!"

Darren clearing the last turn of the 3rd workout. (You can see Jorgy cheering in the background).

Find Julie D checking Darren's pull ups in this one.

Congratulations to D-Roe for taking second place at the NorCal Qualifiers!

Workout:

Back Squat

5, 5, 5, 5, 5

Post loads to comments.

Bonus mini metcon to follow.

+++++++++++++++++++++++++++++++++++++++++++

Article:

Dietary fat triggers long term memory formation

"UC Irvine researchers have found that eating fat-rich foods triggers the formation of long-term memories of that activity. The study adds to their recent work linking dietary fats to appetite control and may herald new approaches for treating obesity and other eating disorders. . ."

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++

Gymnastics and Parkour Seminar this weekend. Don't forget to sign up with jeremy@diablocrossfit.com to reserve a spot!

Posted by Jeremy Jones at 7:39 PM | Comments (34)

May 1, 2009

090502 SATURDAY

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

A few DCFers headed out to a local track to work on some sprinting, and to find out what their mile times were (is Stavros making the "One World" sign? I can't tell -jj)

Workout (for those of you stuck at home):

6 rounds.

Sprint 1 minute
Rest 1 minute

Measure total distance traveled (i.e. "5 trips around the block, etc).

Use Map My Run or other online resource to measure distances.

+++++++++++++++++++++++++++++++++++++++++++

Article: From Mark's Daily Apple

"How Not to get the Swine Flu"

"Swine flu. Even the hype surrounding it is pandemic. It’s made headlines in every major newspaper and magazine. The CDC has a new press release every half hour. TV talking heads and radio pundits furrow their brows and express extreme consternation as they tell us to start “bracing for the worst.” President Obama has asked for another billion-and–a-half dollars (that we don’t have) to fend off this impending menace. Frightened school boards are halting classes everywhere until they are given a better action plan. Cruises are cancelled, trips are postponed, pigs are slaughtered, nations are blamed. It’s crazy. . ."

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++

Fundraiser:

Diabetes Dash 5k fun run at UC Davis Arboretum May 31st at 10am.

All proceeds will go straight to UCD Medical Center for Diabetes research.

Download entry form here. Download waiver here.

Posted by Jeremy Jones at 9:16 PM | Comments (8)

April 30, 2009

090501 FRIDAY

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

Handyman Nick prepping for the CrossFit Games Regional Qualifiers. Nick (& Craig) got his first muscle-up under the coaching of Roger Harrell on Wednesday! Come to our Gymastic Clinic with Roger on May 9th and get your first muscle up.

Workout

4 Rounds for Time:
10 Deadlift 185 / 115
20 Box Jumps 24/20
30 Sit Ups

Post time to comments.

++++++++++++++++++++++++++++++++++++++

The Regional Games Are THIS Weekend. 210 athletes will compete for 5 spots for the men and 5 spots for the women for the CrossFit Games in July.

For complete details go to: NORCAL REGIONAL QUALIFIER

Be sure to dress for the weather! It could rain on Saturday.

Start times for all athletes: START TIMES

Good luck to our DCF Athletes: Stavros, Darren, Holly, Yvonne, Craig, Carry, Nick & Jorgy!

Posted by Craig at 9:59 PM | Comments (16)

April 29, 2009

090430 THURSDAY "Cindy"

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

We had quite a good turnout for out "Introduction to Elite Nutrition" Seminar. You can expect more seminars like this in the future.

Workout: "Cindy"

As many rounds as possible in 20 minutes:

5 pull ups
10 push ups
15 squats

Post number of rounds completed to comments.

+++++++++++++++++++++++++++++++++++++++++++

Article:

Depression linked to abdominal obesity (visceral fat).

". . .The researchers found a strong correlation between depression and visceral fat, particularly among overweight and obese women. The results were the same even when the analysis adjusted for other variables that might explain the accumulation of visceral fat, such as the level of physical activity. The study found no association between depressive symptoms and subcutaneous fat. The findings were the same for both black and white women.

Powell speculated that depression triggers the accumulation of visceral fat by means of certain chemical changes in the body – like the production of cortisol and inflammatory compounds – but said that more research is needed to pinpoint the exact mechanism."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 8:45 PM | Comments (12)

April 27, 2009

090428 TUESDAY "Goodbye for now Alex"

+++CLASS AT DCF CLOSED THIS WEEKEND - Everyone should come to the Qualifiers to cheer on our fellow DCFers+++

Alex will be leaving DCF for a spell while he plays Baseball in Indiana. He plans on resuming coaching upon his return (in approximately 5 months or so).

Workout: (Alex would have really liked this workout)

For time.

Run 800m
15 Thrusters (135lbs men, 95lb women, or less if needed)
Run 400m
12 Thrusters
Run 200m
9 Thrusters
Run 100m

Thrusters must start from the floor every set (don't use racks).

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++

Article from Jon Gilson at "Again Faster":

Ian Carver: A better way (implementing CrossFit in Law Enforcement departments).

". . .In Patrol you go from zero to 60. You're out talking to somebody and the next thing you know it's a foot pursuit and you're going over fences and then you're getting in a fist fight. That exact scenario happened to me prior to me leaving there one day. That was really a changing life for me was getting into a fight with a guy that I chased for a long time, getting stuck in a backyard with him and just being in a literal toe-to-toe fist fight for about a minute and a half straight until the first units got there. . .

. . .Win or lose law enforcement combat in public, it’s not go home as the loser. It's you don't go home. And that right there, with him latched onto my gun, grabbing for my gun in that backyard and me doing all I could to fight this guy off and keep myself safe was the catalyst for me to go, "Okay, this is not the right way to train. There's got to be a better way. I know it's out there somewhere. Now what do I do?" . . ."

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++

EVENTS:

May 2nd & 3rd is the NorCal Regional Qualifiers (that is this weekend folks!).

Directions to Aromas can be found by clicking here.

Please post to comments if you are looking for someone to carpool with.

May 9th is the Gymnastics and Parkour Workshop at Diablo CrossFit.

YOU MUST RESERVE YOUR SPOT AHEAD OF TIME. Email jeremy@diablocrossfit.com if you plan on attending.

Posted by Jeremy Jones at 9:58 PM | Comments (15)

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.

+++++++++++++++++++++++++++++++++++++++++++++++++

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

+++++++++++++++++++++++++++++++++++++++++++++++++

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 25, 2009

090426 SUNDAY

Uhh. . . no comment.

Workout: Pull up ladder

1 pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute. . . continue until you cannot complete the number of pull ups in the 60 seconds allotted.

Post number of rounds completed plus additional pull ups completed to comments.

+++++++++++++++++++++++++++++++++++++++++++++

POSE method of running clinic today!

"In order to excel at any sport and to avoid being injured you need to learn proper technique. Running is no different and yet most running instruction consists of "Run this far" and "Run with this intensity". Very few running coaches actually teach you how to run. At our running clinic you will learn HOW to run. Tim Hill, your clinic coach, is Northern California's only POSE Method of Running coach."

Click here to sign up ($75 per participant).

++++++++++++++++++++++++++++++++++++++++++++++

Article: Even modest exercise can reduce negative effects of body fat.

. . . "Scientists now know that obesity is associated with a low-grade systemic inflammation. Obese people have higher levels of circulating inflammatory markers, such as C-reactive protein (CRP), which are produced and secreted by fat tissue. This inflammation then triggers the systemic diseases linked with metabolic syndrome, such as Type 2 diabetes and heart disease," he said. . .

Click here for complete article.

Posted by Jeremy Jones at 6:22 PM | Comments (7)

April 24, 2009

090425 SATURDAY "Number 2"

Jamie watches the clock during Tabata L sits.

Workout: "Number 2"

As many rounds as possible in 15 minutes.

10 Wall Ball (men: 20lb ball-10ft target, women: 14lb ball-8ft target)
10 sumo deadlift high pull (95lb, 53, 35 or 26 depending on skill)
10 ring dips (or ring push ups)
10 Double Unders

Post number of rounds to comments.

Last time we did "Number 2" was January 27th (click here for posting)

+++++++++++++++++++++++++++++++++++++++++++++++

Article:

Adding walnuts to a diet may help older people improve motor and behavior skills

"Adding a moderate, but not high, amount of walnuts to an otherwise healthy diet may help older individuals improve performance on tasks that require motor and behavioral skills, according to an animal model study by Agricultural Research Service (ARS)-funded scientists. Walnuts contain polyphenols and other antioxidants and essential fatty acids. . ."

Click here for complete article

Post thoughts to comments.

Posted by Jeremy Jones at 10:21 PM | Comments (16)

April 23, 2009

090424 FRIDAY "Annie"

6am Mike "Cabbie" C. shows the horns while wearing his Cal shirt after a workout.

Workout: "Annie"

For time.

50, 40, 30, 20, 10

Double Unders
Sit ups (feet anchored okay)

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++

Grass Fed Beef has been divvied up at the Shed! If you haven't got it already you can pick it up there in the freezer. See the articles below for many recipes and cooking tips.

Grass Fed Beef Recipes by beef cut

Recipes by www.americangrassfedbeef.com

Cooking tips from Mt Vernon Farm.net

+++++++++++++++++++++++++++++++++++++++++++

Article: Vitamin D linked to asthma severity

"They found that children with lower vitamin D levels were significantly more likely to have been hospitalized for asthma in the previous year, tended to have airways with increased hyperreactivity and were likely to have used more inhaled corticosteroids, all signifying higher asthma severity. These children were also significantly more likely to have several markers of allergy, including dust-mite sensitivity. . ."

Click here for complete article

Post thoughts to comments.

+++++++++++++++++++++++++++++++++++++++++++

EVENTS:

Next weekend (May 2nd - 3rd): NorCal Regional Qualifiers!
May 9th: Gymnastics and Parkour Seminar at Diablo CrossFit

Coming Soon (dates aren't set yet): CPR certification seminar, Rowing Clinic, Olympic Lifting Clinic.

Please post to comments which of these events you would be interested in attending.

Posted by Jeremy Jones at 9:24 PM | Comments (33)

090423 THURSDAY

Who wouldn't enjoy a morning with your friends, a medicine ball, and a course to run around?

Workout:

SoCal Regional Qualifier No 3.

For Time:
2k Row
Followed by six rounds of:
20 Box Jumps (24"/20")
10 Wall Balls (20lb/14lb - BOTH TO 10 FT TARGET if possible ladies)

If you are not sure if you can complete the above workout in less than 30 minutes (or if you are new), complete the 1/2 Qualifier (1k row, 10 box jumps, 5 wall ball)

Post time to comments. (and you know the drill, you can look up your 'virtual/theoretical' placement here for men and here for women).

And before people start looking into it too far, in my experience your 'theoretical' time at your home gym is probably anywhere from 5 - 15% faster than what it would be in competition (due to the lack of stress, stringent judging, etc).

++++++++++++++++++++++++++++++++++++++

Article:

Witnessing Violence Affects Kids Health

"School-aged children who witness violence in urban communities show symptoms of post-traumatic stress. They also suffer physiological effects with a disruption to their normal cortisol production pattern during the day, which may have long-term negative effects on their health. . ."

Click here for complete article.

(I wonder how much television and video game violence affects kids health as well. -jj)

Post thoughts to comments.

Posted by Jeremy Jones at 3:34 AM | Comments (19)

April 21, 2009

090422 WEDNESDAY

Diablo CrossFit gets a new freezer (and the bullies at the gym try to stuff Darren in it).

Workout:

SoCal Regional Qualifier No. 2

3 Rounds for time of:
450m Run (run the wide loop on the way out and on the way in to add the extra distance)
30 Overhead Squats x 95#men, 65# women, or less in order to do the squat with proper depth

Post time to comments (and where you would have placed by clicking here for men's rankings and here for women's rankings).

++++++++++++++++++++++++++++++++++++++++++++

Article from "Mark's Daily Apple"

Did Humans evolve to be long distance runners?

". . .Most anthropologists would agree we didn’t evolve to swim. We learned how to make our way through water without drowning and we do it pretty effectively for a land mammal. That doesn’t make it natural or adaptive. Similarly, I say we learned to run marathons when we had the luxury of unlimited carbohydrates. That doesn’t make it adaptive or natural. . ."

Click here for complete article.

Post thoughts to comments.

++++++++++++++++++++++++++++++++++++++++++++

Videos:

Found these on CrossFit One World today (I couldn't find them on Monday when we did jerks).

Posted by Jeremy Jones at 3:51 PM | Comments (30)

April 19, 2009

090420 MONDAY

Some of the DCF ladies at the Level 1 cert a few weeks ago (Yvonne, Meg, Jasmine, Sarah, Donna, and Jamie)

Workout:

Split Jerk from behind the head.

3, 3, 3, 3, 3

Take the weight off the rack each time like you are going to do a back squat, then use the split jerk to get it overhead.

Download videos here: (Quicktime, windows media file

Bonus mini metcon to follow.

++++++++++++++++++++++++++++++++++++++++++++++

Article:

Link between sleep and pain found

"A new study suggests that sleep problems lead to increased pain and fatigue in cancer patients. The results indicate that interventions aimed at trouble sleeping would be expected to improve both pain and fatigue in this patient population. . ."

Click here for complete article.

Posted by Jeremy Jones at 9:27 PM | Comments (28)

April 18, 2009

090419 SUNDAY

DCF invades South Lake Tahoe (Nick, Jamie, Paula and JJ).

Workout:

For Time:

Walking Lunges 100m
30 Deadlifts 225# / 135#
30 Ring Dips
30 GHD Sit Ups
Wallking Lunges 100m

Post time to comments. Beginners: Cut distance, weights and repetitions in half.

++++++++++++++++++++++++++++++++++++++++++++

Article:

Fatty Liver Disease and Aerobic Capacity linked

"Poor aerobic fitness is strongly associated with obesity and its consequent risks of heart disease, strokes and diabetes – now considered worldwide epidemics. But the underlying link has long puzzled scientists. New research in The Journal of Physiology connects low aerobic capacity to another serious condition – non-alcoholic fatty liver disease (NAFLD) – and suggests that the resulting liver problems play a crucial step developing obesity-related illnesses. . ."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 8:36 PM | Comments (7)

April 17, 2009

090418 SATURDAY "Kelly"

Russ loves Wall Ball (don't we all?).

Workout: "Kelly"

5 rounds for time.

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball (10' target for men, 8' target for women)]

Beginners should perform "Half Kelly" (run 200, 15 box jumps, 15 wall balls, 5 rounds).

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++

Article:

Sunscreen Questions Answered.

". . . Although a higher SPF sunscreen, if used properly, should allow you to stay in the sun that much longer without burning, it isn't clear if high SPF sunscreens block any more than 97 percent of burning rays. "Block" is a misleading term because no product you can see through will block 100 percent of the sun from your skin. The American Academy of Dermatology recommends using at least a 15 SPF, reapplied every two hours, after swimming or sweating. . ."

Click here for complete article.

Posted by Jeremy Jones at 9:34 PM | Comments (9)

April 16, 2009

090417 FRIDAY "Jackie"

Meg shows Dave how to look good doing thrusters.

Workout: "Jackie"

For time.

1000m row
50 thrusters (45lbs)
30 pull ups

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++

Article found on CrossFit Balboa.

Neander Thin

". . .Corn is considered the number-one carcinogen in the American diet. It is responsible for more cancer deaths than all of the pesticides, fungicides, herbicides, and other additives that contaminate our food. Many scientists believe that corn is responsible for more cancer deaths in America than cigarettes. Grains, in general, are so carcinogenic that the EPA now requires people who are exposed to them in their work (mill workers, grain elevator operators and some bakers) to wear respirators to provide protection against the cancers and lung disease that plague them. . ."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 9:30 PM | Comments (32)

April 15, 2009

090416 THURSDAY "Danny"

Big Dave got his thruster face on at the Level 1 Cert.

Sadly, another hero workout today from CrossFit.com: "Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

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

We will not forget Danny. God bless your family and the families of your fellow officers who died that terrible day.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: Lean Times Bring Workouts Home

The recession has caused people to cut back on everything from travel to eating out. Now, it is spawning a new low-budget fitness movement. These low-cost and easy fitness alternatives range from dusting off old dumbbells to jumping rope or kickboxing in front of the television.

Read on! People are dropping their gym memberships because they are not going, are not getting results, are not having fun, and are bored! The globo gyms are letting people down. Park workouts are a blast!

Posted by Craig at 9:52 PM | Comments (23)

April 14, 2009

090415 WEDNESDAY

Meg flies up the rope.

Workout:

As many rounds as possible in 20 minutes:

Run 400m
2 rope climbs (15 foot ascent)
10 ring dips

Post rounds and fractions of rounds completed to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Why that big meal just made you hungry

". . . This happens in part because refined carbohydrates raise blood-sugar levels, setting up an insulin surge that drives blood sugar down again, causing rebound hunger. That insulin spike also interferes with leptin, the hormone secreted by fat cells that should tell the body to stop eating. Obese people have loads of leptin, but it either doesn't get to the brain, or the brain becomes resistant to it. "This is not a failure of willpower, it's a physical mechanism," Dr. Aronne writes. The body also becomes resistant to insulin, setting the stage for diabetes.

Other researchers have described similar phenomena. An article in this month's Medical Hypothesis argues that for some people, refined foods with high sugar and carbohydrate content can be just as addictive as tobacco and alcohol. . ."

Click here for complete article.

Post thoughts to comments.

++++++++++++++++++++++++++++++++++++++++++++++++

The Norcal Regional Qualifiers are looking for volunteers! If you aren't already competing, you should seriously consider signing up to help run the event (it is a great way to get on the 'inside' of all the fun stuff going on behind the scenes).

Posted by Jeremy Jones at 11:21 PM | Comments (24)

April 12, 2009

090413 MONDAY "Welcome Jace Anders Greninger"

+++Introduction to Elite Nutrition Workshop Sold out!+++

Diablo CrossFit's newest member: Jace Anders Greninger. Congratulations Coach Jimmy and Kelly!

Workout:

Overhead Squat

5, 5, 5, 5, 5

Post loads to comments.

Bonus mini metcon to follow.

+++++++++++++++++++++++++++++++++++++++++++++

Article:

Study examines the power of exercise to prevent breast cancer

"A new federally funded University of Pennsylvania School of Medicine study aims to learn whether women at high risk of breast cancer can use exercise to meaningfully reduce their risk of getting the disease. Building on evidence that reducing estrogen in the body reduces cancer risk, and that elite female athletes experience a drop in estrogen levels that often cause them to stop ovulating and menstruating, the WISER Sister trial will investigate two different levels of regular treadmill exercise as a possible intervention for breast cancer risk reduction. . . "

Click here for complete article.

Posted by Jeremy Jones at 8:00 PM | Comments (34)

April 11, 2009

090412 SUNDAY "Happy Easter"

+++Schedule as usual today!+++

Macy completing her first workout for the second time 3 months later. . . and killing it.

Workout:

Tabata Sumo Deadlift High Pull (95# men, 65# women)
Rest 1 minute
Tabata L sit (count total seconds feet are off the floor)
Rest 1 minute
Tabata Kettlebell swings (2pood men, 1.5pood women)
Rest 1 minute
Tabata box jumps or step ups - choose one and use it for the entire interval (24" men, 20" women)

A "Tabata" is 20 seconds of work followed by 10 seconds of rest for 8 rounds (4 minutes total). Complete as many reps as possible in 20 seconds. Your 'score' is the lowest number of reps completed in any 20 second interval. Write your score down for each exercise during the rest interval.

Post reps for each exercise as well as total reps completed to comments.

++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Sleep: Spring cleaning for the brain.

". . . Sleep — by allowing synaptic downscaling — saves energy, space and material, and clears away unnecessary "noise" from the previous day, the researchers believe. The fresh brain is then ready to learn again in the morning.

The researchers — Giorgio Gilestro, Giulio Tononi and Chiara Cirelli, of the Center for Sleep and Consciousness — found that levels of proteins that carry messages in the synapses (or junctions) between neurons drop by 30 to 40 percent during sleep. . ."

Click here for complete article.

Post thoughts to comments.

++++++++++++++++++++++++++++++++++++++++++++

Registration for the Nutrition Workshop is CLOSED. Hopefully we can have another one in the near future for those who missed this one. (and believe me, after seeing the results from the people who go to this one, you'll won't want to miss the next one. -jj)

Registration for the Gymnastics and Parkour Workshop is still $60 until the end of the day today (then it will be $75 from tomorrow forward).

+++++++++++++++++++++++++++++++++++++++++++

CrossFit Solano and CrossFit Vallejo raised over $13,000 for the fallen Oakland Police officers! Click Here to see CF Solano's comments about the event.

Posted by Jeremy Jones at 7:31 PM | Comments (11)

April 10, 2009

090411 SATURDAY "3 times a Newbie"

Sarah sets a new PR for Deadlift.

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.

+++++++++++++++++++++++++++++++++++++++++++++

Article:

Omega-3 Fatty Acids May Benefit Cancer Patients Undergoing Major Operations

New research from Trinity College Dublin published in this month’s Annals of Surgery points to a potentially significant advance in the treatment of patients undergoing major cancer surgery. The study was carried out by the oesophageal research group at Trinity College Dublin and St James’s Hospital. A randomised controlled trial showed omega-3 fatty acids given as part of an oral nutritional supplement resulted in the preservation of muscle mass in patients undergoing surgery for oesopahageal cancer, a procedure normally associated with significant weight loss and quality of life issues. . .

Commenting on the significance of the results, Dr Aoife Ryan said: “The results were extraordinary in the sense that no previous nutritional formulation had revealed such an outcome, with supplemented patients maintaining all aspects of their body composition in the three weeks following surgery. Patients given the standard supplement without omega 3 lost a significant amount of weight comprising 100% muscle mass. In fact 68% of patients suffered ‘clinically severe’ weight loss post surgery in the standard group (without omega 3) versus only 8% in the omega 3 group. The significant finding was that the patients did not lose just fat, as one would expect with weight loss, but instead they depleted their muscle stores significantly. Research has shown that a loss of 5lbs of weight produces significant effects on quality of life and a patient’s ability to mobilise and perform simple activities of daily living. Losing 4 lbs of muscle is even more significant”. . ."

Click here for the complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 9:52 PM | Comments (13)

April 9, 2009

090410 FRIDAY

+++Sprint Practice at DVC at 11:30am, see below for details.+++

Andrew demonstrates perfect form for bailing out of an overhead lift. Herm from CrossFit Los Altos judges his form intently.

Workout:

With a continuously running clock, perform one thruster the first minute, two thrusters the second minute, etc. Continue until you cannot perform the allotted number of thrusters in one minute.

Men use 115lbs
Women use 75lbs

Scale up or down as necessary.

Post loads and number of round completed to comments.

+++++++++++++++++++++++++++++++++++++++++

Article:

For ADHD it is better to teach skills rather than prescribe pills.

"The results, published in the March issue of Clinical Psychology Review, found that teaching parents and teachers how to respond when children do things the right way -- as well as when they display harmful or aggressive behavior -- is effective, and in some cases more effective, than medication for ADHD. . . "

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++

Diablo CrossFit's Elite Scholastic Althletics Program has it's own class!
3:30pm Monday - Friday is our special ESA class for young athletes. Contact us by emailing info@diablocrossfit.com to reserve a slot for your student athlete or team today.

"It pays to finish first!"
The Gymnastics Seminar will be $75 for those who sign up after Sunday. Sign up now for $60!

Track training 11:30 at DVC track.
Jan Maynard will be leading a track workout. We'll time everyone in the mile, and 400m, if they're interested. Or just come out and run. If it's rainy, we'll scrap it. If not, we'll see you there!

Posted by Jeremy Jones at 8:47 PM | Comments (14)

090409 THURSDAY

+++Regular Schedule this weekend (Good Friday and Easter Sunday). Come workout. God would want you to.+++

Ron and Kaela, two more of Diablo CrossFit's satisfied customers.

Workout: For time.

21 - 15 - 9

Burpees (chest to floor every rep)
135lb Hang Power Cleans (scale down if necessary)
GHD sit ups (touch the floor every rep, scale to abmat sit ups if necessary)

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++

Article:

"The whipping cream, butter, vegetable oil diet helps reduce seizures"

". . .Their approach has been effective, as seen in an as yet unpublished study of 43 patients at Children’s Hospital, between the ages of twelve months and 15 years. Of these children who started on the ketogenic diet between 2002 and 2006, half had a greater than 90 percent reduction in seizure frequency. . .

"The carbohydrate-restricted ketogenic diet also requires strong parental support, according to Zupec-Kania. “Fat comprises between 80 and 90 percent of the diet’s calories and is provided by foods such as whipping cream, butter and vegetable oils. The remaining calories are allocated to essential protein requirements from meat and fish, and secondarily to low-carbohydrate vegetables and fruit,” she says. “The elimination of carbohydrate-rich foods such as simple sugars, bread, pasta, cereals grains and milk makes this diet difficult for many patients to follow.". . . "

Click here for complete article.

(I find it interesting that they make such a big deal out of how hard the diet was, and how detrimental it can be to you health when there are entire societies -see Inuit, etc- that have lived on animals alone for thousands of years. . . In fact, I know people who have lived on this diet personally, and they have had no "side effects" -jj).

Post thoughts to comments.

+++++++++++++++++++++++++++++++++++++++++++++++

Events:

Oakland Police Memorial Workout at CrossFit Solano this Saturday (CrossFit Vallejo is also helping host)! It should be a great time, and an easy way to show your support to those who serve behind the shield every day. Try not to miss it!

The Nutrition Workshop roster is filling up fast, you better email jeremy@diablocrossfit.com or stavros@diablocrossfit.com to reserve your spot right away.

The CrossFit NorCal Qualifiers are May 2nd and 3rd, and we expect EVERYONE from the gym to come cheer on our competitors. At last year's CF Games, we had one of the largest groups from any gym (and we only had 1/3rd of the number of people). You can see pictures from last year's event by clicking here (as well as pictures of myself 20lbs fatter).

This year, I want at least 3 times as many people from The Shed.

Post to comments if you are going to the NorCal Qualifiers as either a competitor or as an athlete.

Also - Don't forget to reserve a spot for our Gymnastics Workshop on May 9th!

Posted by Jeremy Jones at 12:34 AM | Comments (29)

April 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)

+++++++++++++++++++++++++++++++++++++++++++

Pizza vending machines?!

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

++++++++++++++++++++++++++++++++++++++++++++

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)

April 6, 2009

090406 TUESDAY "Gymnastics Workshop May 9th"

Mike P. doing his part for the team farmer carry sprints.

Workout:

Back Squat.

5, 5, 5, 5, 5

Post loads to comments.

Bonus mini metcon to follow.

++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Difference In Fat Storage May Explain Lower Rate Of Liver Disease In African-Americans

"Where different ethnic groups store fat in their bodies may account for differences in the likelihood they'll develop insulin resistance and non-alcoholic fatty liver disease, researchers at UT Southwestern Medical Center have found. . ."

Click here for complete article.

++++++++++++++++++++++++++++++++++++++++++++++++++

Events:

-Oakland PD Memorial WOD at CrossFit Solano Saturday. Heats start at 8am, so you will still have plenty of time to get stuff done the rest of the day. Post to comments if you plan on going

-Introduction to Elite Nutrition Workshop NEXT Tuesday night from 7pm - 9pm (NOT tonight!). . . If we get enough people, Stavros said he would wear his mullet and new shorts.

-Norcal CrossFit Qualifier is May 2nd and 3rd! Mark your calendar, start getting good sleep now. Post to comments if you have already signed up. If you haven't yet - WHAT ARE YOU WAITING FOR!?

NEW EVENT! Gymnastics Workshop/Seminar Saturday May 9th from 2 - 6pm!

The very skilled Roger Harrel and Andres De La Rosa from CrossFit Marin (these are the guys who pioneered the 'CrossFit Gymnastics Certs') will be coming to DCF to do a Basic Gymnastics and Parkour Workshop. This seminar will be for all skill levels and abilities, so don't be afraid to come down and get some stellar instruction from the specialists!

For more information go to our Events Page. And sign up by emailing jeremy@diablocrossfit.com Space is limited, so you should probably sign up right away to reserve your spot!

Posted by Jeremy Jones at 4:20 PM | Comments (24)

April 5, 2009

090406 MONDAY "Running Angie"

+++Diablo CrossFit Open Full Time Today!+++

Holly, Shannon and Carry after the "Brickyard" race Sunday (not pictured, Mountain, Hylie and Tami). After some recent comments they decided to only wear their numbers.

Admit it. You enlarged the photo.

Workout: "Running Angie"

For time.

100 pull ups
Run 400m
100 push ups
Run 400m
100 sit ups
Run 400m
100 squats
Run 400m

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++

Article:

Infant weight gain linked to childhood obesity

". . ."There is increasing evidence that rapid changes in weight during infancy increase children's risk of later obesity," says lead author Elsie Taveras, assistant professor in the HMS Department of Ambulatory Care and Prevention and co-director of the One Step Ahead clinic, a pediatric overweight prevention program at Children's Hospital Boston. "The mounting evidence suggests that infancy may be a critical period during which to prevent childhood obesity and its related consequences." . . ."

Click here for complete article

++++++++++++++++++++++++++++++++++++++++++++++++

Make sure you sign up for "Introduction to Elite Nutrition Workshop" by emailing jeremy@diablocrossfit.com or stavros@diablocrossfit.com.

Posted by Jeremy Jones at 3:05 PM | Comments (30)

April 4, 2009

090405 SUNDAY "Nancy"

Bill has a hard time explaining to friends why he does CrossFit....especially after deadlift day.

Workout: "Nancy" (Mountain's been asking for this)

5 Rounds for time:

15 Overhead Squats 95lbs (65# Girls)
400m Run

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Why CrossFit? Here's another reason:

Article: Airport Body Scans Reveal All

"New airport security scanners could become a popular alternative to body searches, but have also prompted some privacy concerns.

Whole-body imaging technologies can see through clothing to reveal metallic and non-metallic objects, including weapons or plastic explosives. They also reveal a person's silhouette and the outlines of underwear." Click for a link to the article

(I think this means they can see BOOBS.)

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Good luck to the DCF crew running in the Martinez Brickyard Race!

Posted by Craig at 9:00 PM | Comments (13)

April 2, 2009

090403 FRIDAY - BIG NEWS!

Why is D-Roe so sad? Because he won't have the gym all to himself during the middle of the day anymore. . .Starting Monday April 6th,

Diablo CrossFIt will be open from 6am until 8pm EVERY WEEKDAY!

That's right folks, the gym will be officially OPEN all the times of the day (even when there isn't any classes going on). That means if you want to come down to get a workout in, practice some pull ups, hang out, surf the net (we do have free Wi Fi), read from our free library, use our microwave, take nap. . . or whatever - now you can!

Does that mean you can come and workout whenever you want? Technically it does, but this type of training is more for intermediate to advanced athletes who don't mind working out by themselves. We still prefer that everyone "gets some" at our stellar classes whenever possible!

Workout:

Deadlift

5, 5, 5, 5, 5

Bonus mini metcon to follow.

Post loads to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++

Other BIG NEWS. . .

Monday, April 6th we are also launching the "Diablo CrossFit Elite Scholastic Athletics Program"

Diablo CrossFit E.S.A.
Professional Conditioning and Fitness Training for Amateur Athletes.

Every CrossFitter who played sports in their youth regularly makes the observation "If I only had CrossFit when I was young!" Now, Diablo CrossFit has developed a special program for highschool and collegiate athletes to "Get the CrossFit edge", like we all wish we had.

Click here for more details.

++++++++++++++++++++++++++++++++++++++++++++++++++++

And there is even more BIG NEWS to come. So make sure you back with us over the next few days and we'll make sure to keep you posted.

++++++++++++++++++++++++++++++++++++++++++++++++++++

Weekend Events:

'Throwdown' at CrossFit Santa Clara this Saturday. Be there before 11am. Free to enter. Spectators welcome! Even if you don't have a team just show up.

Google Map to CF Santa Clara Click Here.
(it's not even an hour away!)

Bike Ride with Jan. Meet outside the gym at 7:45am. It is a 'no drop' ride, so come out and have fun!

Bring your friends to CrossFit on Sunday! As usual, our 10am class is free for all new people, so bring them down and change their lives! If you don't know anyone yet, just come down anyway. Our dedicated coaches will take good care of you.

Posted by Jeremy Jones at 10:05 PM | Comments (35)

April 1, 2009

090402 THURSDAY

". . .And 7pm is only for pimps, playas, and procrastinators" - Prashant N. 7pm class regular.

Workout: For time.

100 squats
4 rope climbs (15' ascent, use of feet encouraged)
75 squats
3 rope climbs
50 squats
2 rope climbs
25 squats
1 rope climb

Post time to comments.

Scaling: Two 'rope lay downs' in lieu of rope climbs, or 'rope assisted pull ups' x 10 per rope climb. Air squats can also be cut in half if needed.

++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Sleep problems linked to suicide.

". . .People with two or more symptoms of insomnia were 2.6 times more likely to report a suicide attempt than those whose sleep was not disturbed.

Early morning waking was the single trait most strongly linked to suicidal behaviour. . .

Experts have suggested that a lack of sleep might affect the way the brain works, leading to poor judgement and less ability to control impulses. . ."

Click here for complete article.

Post thoughts to comments.

++++++++++++++++++++++++++++++++++++++++++++++

Oakland Police Fund Raiser at CrossFit Solano, Saturday April 11th.

Click here for details.

Post to comments if you are thinking about attending.

Posted by Jeremy Jones at 8:50 PM | Comments (48)

March 31, 2009

090401 WEDNESDAY

Travis always has great shirts.

Workout:

Strict Press

3, 3, 3, 3, 3

Bonus Mini Metcon to follow.

Post loads to comments.

++++++++++++++++++++++++++++++++++++++++++++++

Article:

"The Hoops Whisperer" - Lawyer becomes NBA's most sought after trainer

". . .Mr. Ravin's goal is to create so much chaos and stress on a player during workouts that the physical game becomes less cerebral and more automatic. He uses a combination of humbling psychological tactics and exhausting, unorthodox and sometimes spontaneous drills. He's been known to fire tennis balls at players while they're dribbling or make them stare straight ahead while dribbling two balls in each hand in uneven rhythms and walking from side to side.

In one particularly exhausting drill, Mr. Ravin throws 25 balls, one at a time, in different directions. The player's job is to catch them after only one bounce and then shoot. . ."

Click here for complete article.

(Sounds a lot like CrossFit to me. . . now where did I put that tennis ball trainer. . . -jj)

Post thoughts to comments.

+++++++++++++++++++++++++++++++++++++++++++++++

Affiliate Throwdown at CrossFit Santa Clara this Saturday!

Post to comments if you are interested in going (it is time the rest of the CF world gets to see some DCFers outside of their habitat).

Posted by Jeremy Jones at 11:42 PM | Comments (52)

March 30, 2009

090331 TUESDAY

Ed Tracey (from Oakland Police Department) and DCF Trainer and CrossFit Santa Rosa Fire's Stavros at CrossFit Oakland's Fund Raiser on Saturday. (A great photo from Thomas Campitelli. Click his name to see more of his work - good stuff).

Workout:

For time:

Run 800m
100 push ups
Run 400m
100 sit ups
Run 200m
50 push ups
Run 100m
50 sit ups

Post time to comments.

Compare to January 9th by clicking here.

++++++++++++++++++++++++++++++++++++++++++++++++

Website:

Albert & Eve - Organic and Local fruit and veggies delivered to your doorstep (if you live in the East Bay).

+++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Pregnancy: Bad Oral Hygiene Can Lead To Complications In Pregnancy And Problems For Babies

"Bacteria from a mother's mouth can be transmitted through the blood and amniotic fluid in the womb to her unborn child. This could contribute to the risk of a premature delivery, a low birth-weight baby, premature onset of contractions, or infection of the newborn child. . . "

Click here for complete article.

Posted by Jeremy Jones at 10:03 PM | Comments (36)

March 29, 2009

090330 MONDAY

Our Diablo CrossFit Bank of America Climb Team that raised $2,557 for lung cancer research: Craig, Yvonne, Lauren, Adam and Tami.

Most of the team made it to the top in about 10 minutes. Exact results posted below.

Workout:

Front Squat

5, 5, 5, 5, 5

Post loads to comments.

++++++++++++++++++++++++++++++++++++++++++++

"Climb California" Results, out of 1086 Climbers, DCF definitely excelled.

DCF Results:

Craig H.: 10:10. 40th overall. 10th in 40 - 49 age group.

Adam M: 10:46 61st overall. 16th in 20 - 29 age group.

Lauren L: 10:51(!) 67th overall. 6th OVERALL WOMEN!! 3rd in 20 -29 age group!

Yvonne: 11:05 (!) 71st overall. 9th OVERALL WOMEN! 2nd in 40-49 age group!

Tami L: 11:56 (!!) 141 overall. 1st in 50 - 59 AGE GROUP!!

Results by age group, click here.

Overall Results click here.

++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Optimal Running Speed Associated With Evolution Of Early Human Hunting Strategies

". . .The result debunks the long-standing view that running has the same metabolic cost per unit of time no matter the speed — in other words, that the energy needed to run a given distance is the same whether sprinting or jogging. Though sprinting feels more demanding in the short term, the longer time and continued exertion required to cover a set distance at a slower pace were thought to balance out the difference in metabolic cost, says Karen Steudel, a zoology professor at the University of Wisconsin-Madison. . ."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 8:25 PM | Comments (34)

March 28, 2009

090329 SUNDAY

Need extra weight to deadlift? Filip and Jordan are for hire.

Workout: For time.

Run 800m
30 chest to bar pull ups
12 strict handstand push ups
Run 800m
20 chest to bar pull ups
8 strict handstand push ups
Run 800m
10 chest to bar pull ups
4 strict handstand push ups

Use parallettes to allow your head to go past your hands if possible.

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++

Article:

CrossFit is dangerous? What about marathons and triathlons?

". . . Statistics show that for every million participants in these 26.2-mile running races, there will be four to eight deaths.

The rate for triathletes is far higher - 15 out of a million, the new study shows. Almost all occurred during the swim portion, usually the first event. . ."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 9:43 PM | Comments (21)

March 27, 2009

090328 SATURDAY "OPD" Hero workout

Oakland Police Department Memorial Workout:

"OPD"

For time.

Run 400m
40 deadlifts @ 275#/185#
40 box jumps @ 24"
40 push presses @ 115#/85#
Run 400m

Scale as necessary. Post time to comments.

Please head out to CrossFit Oakland if you plan on working out between the hours of 9am and 11am and you'd like to pay your respects with people from all over the bay area. If you can't make it out there, you can come to DCF and do the workout here with our regular class. We will be accepting donations for the officer's families here as well.

Posted by Jeremy Jones at 10:02 PM | Comments (9)

March 26, 2009

090327 FRIDAY "Elizabeth"

+++Oly and Muay Thai Canceled Tomorrow! (10am and 3pm class as usual)+++

Jan (center, in red) leads a group of cyclists back from one of his Saturday rides. The riders leave every Saturday at 7:45am from the DCF parking lot.

Workout: "Elizabeth"

For time.

21 - 15 - 9 reps

135lb squat cleans (sub 95, 65 or even a medicine ball if form work is needed)
Ring dips

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Another nail in the coffin for high fructose corn syrup: "Fructose metabolism in the brain increases food intake and obesity"

". . .M. Daniel Lane and co-workers at The Johns Hopkins University School of Medicine in Baltimore have now pulled together work, largely in their laboratory (many papers beginning in 2000), dealing with the role of malonyl-CoA in the signaling system in the brain (specifically the hypothalamus) that has inputs into the higher brain centers that determine feeding behavior, most notably appetite. Two papers in the journal PNAS in 2007 and 2008 showed that glucose and fructose act quite differently in the brain (hypothalamus) - glucose decreasing food intake and fructose increasing food intake. Both of these sugars signal in the brain through the malonyl-CoA signaling pathway and have inverse effects on food intake. . ."

Click here for the complete article.

Post thoughts to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++

Events This Saturday!:

- Diablo CrossFit Ladies Night starts at Manora's, then moves over to the Holy Cow across the street. Email Yvonne if you'd like to attend.

- Don't forget to sponsor one of our 'Stair Climbers' climbing the Bank of America Building Tomorrow to raise money for Lung Cancer research.

- Also (for those of you not going to the San Francisco climb), CrossFit Oakland is hosting a fund raising event for the 4 Oakland Police Officers killed last weekend (Sgt Mark Dunakin, Officer John Hege, Sgt Daniel Sakai, and Sgt Ervin Romans), The event will go from 9a.m. to 11a.m at CrossFit Oakland.

Please post to comments if you wish to go (so we can arrange a carpool).

If you can't make it and would just like to donate some money. We are collecting at the gym. Just give a check or cash to any trainer and we'll make sure it gets to the families of the fallen officers.

Posted by Jeremy Jones at 8:41 PM | Comments (29)

080326 THURSDAY

Remember that Luca's Muay Thai class is open to all DCFers. No experience necessary!

Workout:

6 rounds for time.

24 Double Unders
12 "L" pull ups

If you cannot do "L" pull ups, do 10 assisted pull ups and accumulate 20 seconds of "L Hangs" each round. An "L Hang" is completed by hanging on the bar and pointing your legs parallel to the ground creating an "L" shape. If this is too challenging, bend the knees so that only the thighs are parallel to the ground (shins pointing straight down).

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++

Special Event at CrossFit Oakland this Saturday:

March 28th, from 9a.m. to 11a.m. CrossFit Oakland will honor the lives of Sgt Mark Dunakin , Officer John Hege, Sgt Daniel Sakai, and Sgt Ervin Romans. They will be doing a Hero WOD called "OPD" and asking that every participant donate a minimum of $10 to help the families of the slain officers.

If you want to donate directly to the trust funds that have been established:

Three trust funds have been set up to help the families of three of the slain officers. Checks can be made out to Dunakin Children's Family Trust, Romans Children's Family Trust and Sakai Family Trust. The checks can be mailed to the Oakland Police Officers Association, Attn: Renee Hassna, 555 Fifth St,, Oakland CA 94607.

Wire transfers can be made directly to Merrill Lynch accounts for the three families: Dunakin Children's Family Trust, a/c #204-04065; Romans Children's Family Trust, a/c #204-04066; Sakai Family Trust, a/c #204-04064.

+++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

"Hunger Hormones" affected by poor sleep.

". . .On the face of it, a decreased level of ghrelin would seem to inhibit weight gain; it is an increase in ghrelin, after all, that stimulates appetite. But Motivala compared his findings with other, earlier studies on sleep deprivation and speculates that a switch may occur during the day: Sleep loss leads to increased ghrelin and decreased leptin, a "double whammy" that stimulates appetite. Motivala is currently working on a study to examine this switch. . ."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 1:54 AM | Comments (47)

March 24, 2009

090325 WEDNESDAY "Helen"

Holly's dog Odin visits Diablo CrossFit.

Workout: "Helen"

3 rounds for time.

400m run
21 Kettlebell swings (54lbs, 44lbs)
12 pull ups

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++

New Event: DCF Ladies' Night! (and no it doesn't involve any of the CrossFit 'Girls')

Saturday, March 28th all DCF women are invited to come out to San Fran for a night of dinner, dancing and figurative debauchery at the "Holy Cow".

8:00 pm at a Thai restaurant located across the street from the Holy Cow, then over to the 'Cow' for drinks and dancing. Post to comments if you plan on going, or contact Vickie by clicking here.

+++++++++++++++++++++++++++++++++++++++++++

Article:

Robb Wolf nails all the points at once regarding the "Red meat causes cancer" rubbish and "Fish oil fad hurts the environment" B.S. (as well as many others).

Click here for the complete awesome complete article.

(After reading these articles separately over the last few weeks, and seeing Robb's response. . .as always. . .Robb is SO my hero. -jj)

Posted by Jeremy Jones at 10:34 PM | Comments (53)

March 22, 2009

090323 MONDAY "We Mourn"

We mourn the loss of four Oakland Police officers. (Clockwise from top left): John Hege, Sgt. Daniel Sakai, Sgt. Ervin Romans and Sgt. Mark Dunakin.

Get more details here.

Diablo CrossFit will be collecting donations for the families of the officers. We will also plan on having a fund raiser in the near future.

Workout:

Deadlift

3, 3, 3, 3, 3

Post loads to comments.

Bonus mini metcon to follow.

+++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Mice With Disabled Gene That Helps Turn Carbs Into Fat Stay Lean Despite Feasting On High-carb Diet

"Researchers at the University of California, Berkeley, have identified a gene that plays a critical regulatory role in the process of converting dietary carbohydrates to fat. In a new study, they disabled this gene in mice, which consequently had lower levels of body fat than their normal counterparts, despite being fed the equivalent of an all-you-can-eat pasta buffet. . . "

Click here for complete article.

(Or you could just eat less carbs and not have the side effects from turning the gene off or the carb consumption. -jj)

Post thoughts to comments.

Posted by Jeremy Jones at 6:36 PM | Comments (13)

March 21, 2009

090322 SUNDAY

Lauren (with the 20lb weight vest) and Travis have a 'photo finish' at the end of their 400m walking lunges.

Workout: "Tabata This" (last posted Dec 7th, 2008)

Tabata Squats
Tabata Pull ups
Tabata Push ups
Tabata Sit ups
Tabata Row

No rest between exercises. The order can be changed if necessary.

From CrossFit.com:

"Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
12 push-up
13 sit-up
6 row (use the calorie counter and call each calorie a rep)
This score is a 53."

Post scores to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Sweets cravings makes sense for some kids

". . . "The relationship between sweet preference and growth makes intuitive sense because when growth is rapid, caloric demands increase. Children are programmed to like sweet taste because it fills a biological need by pushing them towards energy sources," said Monell geneticist Danielle Reed, PhD, one of the study authors.

Across cultures, children prefer higher levels of sweetness in their foods as compared to adults, a pattern that declines during adolescence. To explore the biological underpinnings of this shift, Reed and University of Washington researcher Susan Coldwell, PhD, looked at sweet preference and biological measures of growth and physical maturation in 143 children between the ages of 11 and 15.

The findings, reported in the journal Physiology & Behavior, suggest that children's heightened liking for sweet taste is related to their high growth rate and that sweet preferences decline as children's physical growth slows and eventually stops. . . "

Click here for complete article.

Does increased 'sweets' intake mean increased growth (especially for bone growth), or do these kids just need calories (in which fat might be a better option)?

Post thoughts to comments.

Posted by Jeremy Jones at 5:32 PM | Comments (7)

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.

+++++++++++++++++++++++++++++++++++++++++++++++++++++

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)

090320 FRIDAY "Fran"

Mark counts Tami's medicine ball cleans while Jamie and Jax (wearing the cool hat) provide encouragement.

Workout: "Fran"

For time.

21 - 15 - 9

Thrusters (95, 65lb)
Pull Ups

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++

Events:

Saturday's 8am ride and 3pm run with Jan are happening as usual this Saturday. Be sure to arrive 15 minutes early (minimum to both events).

Click "continue reading" below to see Jan's comments about last Saturday's treks, as well as the plan for this Saturday.

Saturday,March 28th is the Climb California American Lung Association Event. We still have not reached our fund raising goal so please sign up now if you plan on doing the climb, and if you don't please sponsor one of our athletes.

++++++++++++++++++++++++++++++++++++++++++++++++

Benchmarks

I have been hearing a lot about goal setting lately and I feel it is time to bring back our old tradition officially. . .

Every one of our members will be required to come up with three performance goals to achieve by the end of 2009. Some of us have already done this, others have never heard of it. Allow me to explain.

Without clearly defined goals we may be putting out a lot of effort, and making some serious headway. . . but not necessarily in the direction we wish to head. It is like driving at night with a zippo lighter instead of you headlights. You'll get somewhere, but you won't know where it is until you get there, it may not be where you wanted to go, and chances are you'll run off the road a few times and most likely run over more than a few undesirable objects along the way.

It is a good idea to choose some clearly defined, measurable goals that we hold ourselves to. "Getting in better shape," "drop a few pounds," and my favorite "eat healthier" are total B.S. when it comes to clearly defined, measurable results. "Get a sub 5 minute 'Fran'," "Loose 15lbs of body fat," and "stop eating refined carbohydrates 6 days a week" are much better goals.

For our requirements, the minimum will be three performance benchmarks. One gymnastics (such as X number of pull ups, muscle ups, etc). One metabolic conditioning aka 'Metcon' (sub 30 minute 'Filthy Fifty'', Sub 4 minute "Newbie", etc). And one strength/power (back squat 350lbs, clean and Jerk bodyweight, etc). Other goals regarding your health and well being are completely encouraged and should be included (they are just not required).

Your goals should be 'lofty' but not too far fetched. If you choose a goal that is unobtainable, it will actually act as a de-motivator, and make you avoid thinking about it.

Why am I mentioning it here? Because the only thing better than writing down your goals is to write them down publicly. Once you have written them down for all to see, not only will you hold yourself accountable, you peers will also hold you accountable as well.

For those of you who remember this drill from last year (and for those of you looking for some ideas), Click Here to see the post from last year. (it is actually kind of funny to read people's goals from then - Stavros worried about doing ONE muscle up!)

And here is a post from the end of 2008 asking people to start thinking about their 2009 goals right then.

Post your goals for 2009 to comments, as well as where you are at currently (i.e. 20 kipping pull ups. Currently at 0).

+++++++++++++++++++++++++++++++++++++++++++++++

We need your 'Yelp'!

Do you use "Yelp" the online review website? If so, and you feel so inclined, please leave us a review. We'd love to have the feedback, and I am sure that there are plenty of people out there that would love to hear about your experiences at Diablo CrossFit directly from you.

Even if you are just a fan of our website. Make a note of it on Yelp (or any other review website that you might use). If you are like most DCFers, all your friends are already sick of hearing about how great CrossFit is - now it is time to tell the world! Thanks -jj

"Great job last week on the ride to Lacey, Sonya, Grace, Jennifer, and Josh. Glad to see more people last week. This week we will be going up to Cummings Sky way again. It is 25 miles out and back with some climbing. Depending on how everyone is doing at the turn around we may go a little further. Every one is welcome and nobody rides alone. See you all on Saturday morning 7:45 meet 8:00am leave.

Great job on the trail run Dean, Jennifer, and Alex. I love that I am getting worked by everyone who comes out on the run that I am supposed to be leading. This week we will do the same loop (6 miles). Meet at Stage Dr. and Reliez Valley Rd. at 2:45 and we will start running at 3:00. You can do a shorter loop if you would like to meet at the Briones Parking lot off of Reliez Valley road. It is a 4 mile loop from there. We will stop and stretch there and then leave from there at 3:15. Last week we didn't stop and missed somebody so this will not happen again. See you all out there." - Jan

Posted by Jeremy Jones at 1:09 AM | Comments (43)

March 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.

++++++++++++++++++++++++++++++++++++++++++++++++++

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.

++++++++++++++++++++++++++++++++++++++++++++++++++

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 17, 2009

090318 WEDNESDAY "The Chief" and "Test yo' Skillz"

Up, over, down, back up, back over and down the Diablotron pull up ladder. Part of the DCF "Royal Rumble" Qualifier.

Workout: "The Chief" (last prescribed at The Shed Nov 14th, 2008 - and it looks like a lot of old scores are on that posting. -jj )

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Start over with Power Cleans each cycle.

Total up rounds and fractions of rounds for each cycle. Post total rounds and number of rounds completed for each of the 5 cycles.

From CrossFit.com:

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Stress so bad it hurts -- Really

". . .Psychological stress can turn into physical pain and illness in a number of ways. One is the body's primitive "fight-or-flight" mechanism. When the brain senses a threat, it activates the sympathetic nervous system and signals the adrenal glands to pump out adrenaline, cortisol and other hormones that prime the body for action. Together, they make the muscles tense up, the digestive tract slow down, blood vessels constrict and the heart beat faster.

That's all very useful for outrunning a mastodon. But when the threat is a tanking stock portfolio or an impending layoff, the state of alarm can last indefinitely. Muscles stay tense and contracted, which can make for migraine headaches, clenched jaws, knots in the neck and shoulders, and pangs in the lower back. Some of those body parts are already under pressure from long hours at the computer, restless sleep, grinding teeth and poor posture. . . "

Click here for complete article.

Post thoughts (from your brain or even your "gut brain") to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++

CrossFit Seattle (previously known as CrossFit North) came up with a great set of parameters for measuring a CrossFitter's overall abilities and ranking them into levels.

Download file">Click here for a PDF file with a spreadsheet for all the major components Click here for the Skill Levels 'Frequently Asked Questions'

Then CrossFit Toronto came up with this niftey little multiple choice style test that gives you a graphical representation of where you stand.

Click here for test.

Most intermediate CFers should be able to go through this test and know (if not guesstimate) where they are at.

See my original one from back in Nov 2006 vs my estimation of March 2009 below:

November 2006 (originally posted here)

March 2009:

A perfectly 'well rounded' athlete (pun intended), will have a perfectly round bubble corresponding to their fitness level (from beginner to elite, or Level 1 - Level 4). You can see that my chart has changed somewhat. It looks as though my pushing ability has gone down, many of my other attributes have gone up or stayed the same. My 'Hips' and my 'Speed' made the biggest improvements (most likely these are related).

What is your strongest attribute? What do you need the most work on?

Post results to comments.

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

March 16, 2009

090317 TUESDAY "Happy St Patrick's Day!" and the "Filthy Fifty"

The infamous "Flag Carry". (A photo from Andrew Lau's pictures of the Royal Rumble on our Flickr site - Click Here to see more).

Workout: "Filthy Fifty"

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++

The first person who can name all the DCFers that went to Aromas this weekend will get a free DCF sticker.

Congratulations to everyone who completed the cert!

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Not enough Vitamin D could mean too much fat on adolescents.

"A Medical College of Georgia study of more than 650 teens age 14-19 has found that those who reported higher vitamin D intakes had lower overall body fat and lower amounts of the fat in the abdomen, a type of fat known as visceral fat, which has been associated with health risks such as heart disease, stroke, diabetes and hypertension. . ."

Click here for complete article.

Post thoughts to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

The "California Climb" event is coming up on Sunday the 28th. Please sign up for the DCF team, or help sponsor a Diablo CrossFitter "Rise to the Challenge". (NTM we have go to show all the other gyms out there competing how badass we are).

Go to our "Events Page" for more details.

Posted by Jeremy Jones at 10:02 PM | Comments (39)

March 15, 2009

090316 MONDAY

Andrew's new favorite exercise from the Royal Rumble: Slosh pipe runs.

Workout:

Thrusters

5, 5, 5, 5, 5

Post loads to comments.

++++++++++++++++++++++++++++++++++++++++++++++

Article:

Diabetes and high cholesterol linked to faster cognitive decline Alzheimer's patients.

"A history of diabetes and elevated levels of cholesterol, especially LDL cholesterol, are associated with faster cognitive decline in patients with Alzheimer’s disease, according to a new study from Columbia University Medical Center researchers. These results add further evidence of the role of vascular risk factors in the onset and progression of Alzheimer’s disease. . ."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 9:45 PM | Comments (26)

March 14, 2009

090315 SUNDAY

Diablo CrossFit Royal Rumble II.

Workout: 1/2 "Fight Gone Murph"

For time:

800m Row

25 walll ball (20lb/10ft or 14lb/8ft)
50 Sumo Deadlift High Pull (75lb / 55lb)
75 Push Press (75lb / 55lb)
100 Box Jumps (20")
(Partition reps as needed)

800m row

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++

Elites can scale up to the full "Fight Gone Murph"

1600m Row

50 walll ball (20lb/10ft or 14lb/8ft)
100 Sumo Deadlift High Pull (75lb / 55lb)
150 Push Press (75lb / 55lb)
200 Box Jumps (20")
(Partition reps as needed)

1600m row

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++

Royal Rumble Round up.

Diablo CrossFit's Darren, Stavros, Carry and JJ placed 1st.

D-Roe completed the "Qualifier" in 4:34. Which left 20:26 for the team to complete as many rounds as possible for team workout. The team completed 5 rounds plus10 overhead anyhow, and 10 power cleans.

CrossFit Oakland Placed Second.

Nabil completed the "Qualifier" in 5:26. Which left 19:34 for the the team to complete as many rounds as possible for the team workout. The team completed 5 rounds plus 10 overhead anyhow.

Team "Comfort" (CrossFit East Bay) and Team "Los Banditos" (another DCF team) tied for 3rd with 4 rounds, plus 10 overhead anyhow, 10 power cleans, 10 deadlifts, 5 med ball bulls-eyes, and one 100m slosh pipe trip.

Please post thoughts, criticisms, and general comments to 'comments'.

Posted by Jeremy Jones at 6:24 PM | Comments (10)

March 13, 2009

090314 SATURDAY "ROYAL RUMBLE AT THE SHED!"

+++ROYAL RUMBLE Starts at 11am. Heats will be chosen by the order at which the teams show up, fill out waivers, and turn them in!+++

Is Mark leading the class through a stretching exercise, or is it a group torture session?

Workout (for our standard classes - not the Rumble):

"Rumble of One"

As Many Rounds as Possible in 20 minutes:

10 reps "overhead anyhow" (135 or scaled down as needed)
10 reps Power Clean (use same weight as above)
10 reps deadlift (use same weight as above)
5 "Medicine Ball Bull's-Eyes", run out and retrieve ball each time. Misses don't count
100m slosh pipe cradle carry (sub 32lb slosh pipe or 33lb barbell as needed)
100m 45lb dumbbell "Suitcase Carry" (one handed) or "Partner Keg Carry" (if a partner and a keg is available).

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

+++++++++++++++++++++++++++++++++++++++++++++++++++++++

ROYAL RUMBLE WORKOUT!

Prior to working out, each team will be required to:

1. Show up. In its entirety.
2. Sign waivers.
3. Staple them together.
4. Write the name of your team at the top.
5. Turn the stack into one of our staff.
6. At that point they will be able to choose which heat their "Qualifier" goes through as well as which heat their team goes through.

This means that the earlier and more organized your team is, the bigger the advantage you will have.

If you do not have a complete team. Still come as early as possible and sign a waiver. We will assign teams to the best of our ability.

There will be two workouts. A "Qualifier" and the "Team Workout".

Each team will choose one person to go through the "Qualifier" workout listed below. Their time will then be deducted from the team's "As Many Rounds As Possible in 25 minutes" time. The athlete chosen is expected to compete with the team as well as do the "Qualifier".

"Qualifier" Workout (For time):

1. Pull Up Plyo ladder, over and back, no feet. Must start and end with both hands on the lowest bar.
----- a. Feet touch ground or part of 'Diablotron' for support: 1 minute penalty
----- b. DNF: 3 minute penalty
2. 500m row
3. Olympic Bar ‘Flag Carry’ 100m (pick up and take off rack each time)
----- a. 1 minute penalty first drop or touching the handle at all
----- b. 2 drops = DNF and 3 minute penalty
4. Step over hurdles, run around cone, step over hurtles
5. Crawl under hurdles, run around cone, crawl under hurdles
6. Strict press 95lbs 10 reps
----- a. Scaled down: 65lbs 10 reps: 1 minute penalty
7. Sprint 200m

After the teams have had their chosen athlete complete the qualifier, they will complete the "Team Workout":

As Many Rounds As Possible In 25 minutes minus their "Qualifier" time.

Team Workout: "Royal Rumble Part Deux"

1. 10 reps “Overhead Anyhow” 95lbs, change weights
2. 10 reps Power Clean 135lbs, change weights
3. 10 reps Deadlift 205, change weights
4. 5 “Medicine Ball Bull’s-eyes (Rx - 14lb ball, Scaled – 10lb)
----- a. Only shots that make it in the 'bulls-eye' count
----- b. Run out and retrieve ball each time
5. 100m “Cradle Carry” slosh pipe (Rx - 50lb, 10’, 4” diameter, Scaled – 32lb)
----- a. Pipe touches the ground during carry = 5 burpees
6. 100m “Partner Keg Carry” (two person carry, one hand each)
----- a. Rx: 95lbs
----- b. Scaled: 65lbs

Rounds and fractions of rounds will be counted rounding down to the nearest exercise completed.

GENERAL RULES:

1. One person works out at a time.
2. Each athlete must complete the movement once they have started (no changing out during a set).
3. The exercises must be completed in order (no jumping around).
4. The entire team must stay together (no setting up equipment separate from the team, or leaving a team member lying down somewhere, etc). Basically the team must stay within 10' of the event they are working on.
5. If a judge says a rep doesn't count. It doesn't, try again. If you do two more failed reps, you have to DO THE ENTIRE SET OVER AGAIN. Or have one of your teammates step in and do it for you. (aka the "3 strikes" rule).
6. No scaling is allowed for team to take 'Overall Winner'.
7. Equipment will be on a 'first come first serve basis' so if there is not enough equipment, get in line.
8. Breaking any equipment, fixtures, walls, cars, etc. may be grounds for disqualification.
9. Rules subject to change at the event (don't get bent about it, this is a free, 'for fun' event).

Water will be available for free, but PLEASE BRING YOUR OWN CUP/BOTTLE!

Beer will be available for a small fee.

Shirts and free beer (the best kind) will be awarded to the winning team.

Rise To the Challenge, and lets have a good time!

Posted by Jeremy Jones at 9:50 PM | Comments (5)

March 12, 2009

090313 FRIDAY "Griff"

+++ROYAL RUMBLE TOMORROW!+++

Are "partner double unders" as stupid as they sound?

Yes.

Yes they are. (don't forget to wear a helmet . . .and a mouth piece).

And No, they will not be included at the Royal Rumble this weekend.

Workout: "Griff"

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

First posted 9 June 2008.

For time.

Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++

Royal Rumble Tomorrow at DCF! 11am SHARP.

Have you secured your place by emailing your team roster support@diablocrossfit.com? You can still come if you haven't, but it will make things run a lot more smoothly (and we'd really appreciate it).

Frequently asked Royal Rumble Questions:

"Do I have to be an advanced CrossFitter to participate?"
-No. We like to structure our Rumbles just like our classes: 'Broad, general, and inclusive'. We will have scaled versions for most levels of fitness, as well as ways for the rest of your team to help "carry the load" so to speak.

"Do we have to have a full team of 4 with at least one female and/or one male?"
-No. We will figure out a way to let you participate (probably by matching you up with CFers from other gyms).

"What is the workout?"
-The workout is the "unknown and the unknowable." It is not any CF workout you have done, it will have movements you have never completed, and it will be posted Friday night before midnight.

"Is there any charge to participate?"
-No charge for participants. The only requirement is that you have to be from a CrossFit affiliate (or email us otherwise). There will be a nominal fee for beer, and if we wrangle up some grub, there might be a charge for that.

"Are there any prizes?"
-Shirts for the winning team. And all the beer you can drink until the keg is gone (hey, 'to the winners go the spoils'). And there are hotels nearby if you can't produce a designated driver (i.e. no sleeping at the gym, without written permission from me, unless I am already asleep there. . .then you can wake me up and ask).

Any more questions can be sent to support@diablocrossfit.com.

RISE TO THE CHALLENGE!

Post your ideal Rumble WOD requests to comments. . . not that it matters, but it might be interesting. (For example, "Captains of Crush" gripper #2, muscle ups, and handstand walking, and I'd OWN IT -jj)

++++++++++++++++++++++++++++++++++++++++++++++++++++++

"Jan's Bike Ride" will start at DCF at 7:45, and "Jan's Trail Run" at 2:45 as usual this Saturday.

Click here for the post with more details.

Our regularly scheduled 3pm class will also be happening as planned.

Unfortunately "Olympic Lifting" is Canceled.

Posted by Jeremy Jones at 10:28 PM | Comments (14)

March 11, 2009

090312 THURSDAY

Diablotron in Pennsylvania: CrossFit Berks aka 'Corpsfit'.

Workout (originally posted on CrossFit.com 050811)

Three rounds for time of:

55 pound Dumbbell (Kettlebell) Snatch, 20 reps, alternating arms
20 Pull-ups
Run 400 meters

Full squat snatches (no power snatches).

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Obesity associated with detrimental changes in ovaries.

Obese women have alterations in their ovaries which might be responsible for an egg's inability to make an embryo, according to a new study accepted for publication in The Endocrine Society's Journal of Clinical Endocrinology & Metabolism (JCEM).

Click here for complete article.

Post thoughts to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++

Climb California American Lung Association Event March 22nd - We have raised over $700 so far, but we have a long way to go to raise $10,000.

Posted by Jeremy Jones at 7:01 PM | Comments (21)

March 9, 2009

090310 TUESDAY "Happy Birthday Margaret H, Andrew L, Travis and Matt B's Twins"

Craig and Yvonne with John Welbourn of CrossFit Balboa

(John's shirt reads: "I wish I knew how to quit you. - CrossFit Brokeback Mountain). Not in this picture, Maximilian Mormont & Gillian Formaneck.

Congratulations to Matt B and his wife who just had twins on Saturday (Matt is so dedicated to training, he even made it into the gym for back squats yesterday).

Make sure you congratulate him!

Workout (for Margaret and Andrew's birthday):

400m walking lunges for time.

(scale to 200m or even 100m if needed).

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Don't listen to the "Corn Refiners Association" hype

New study finds missing link between high fructose corn syrup and insulin resistance.

. . ."Fructose is much more readily metabolized to fat in the liver than glucose is and in the process can lead to nonalcoholic fatty liver disease," he continued. NAFLD in turn leads to hepatic insulin resistance and type II diabetes. . .

Click here for complete article.

++++++++++++++++++++++++++++++++++++++++++++++++++++

ZONING UPDATE

The Zoning Commission will be meeting tomorrow at 7:30pm at the same place as last time. We have asked for an extension to weigh our options. Hopefully the only thing that will be happening at the meeting is the granting of an extension.

Attendance is not mandatory.

That being said. Please feel free to attend if you already planned on going and/or you have nothing else going on (we could use some ears in the house just in case).

Posted by Jeremy Jones at 11:09 PM | Comments (21)

March 8, 2009

090309 MONDAY

Jimmy's got hops (50 inch hops in fact).

Workout:

Back Squat:

3, 3, 3, 3, 3

Bonus mini metcon to follow

Post loads to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

New research links diabetes and cognitive decline

"Blindness, renal failure, stroke and heart disease are potential complications of type 2 diabetes, which currently afflicts more than 15 million Americans. Now research from Tel Aviv University has found more worrying news ― type 2 diabetes can be a risk factor accelerating cognitive decline and dementia."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 8:30 PM | Comments (27)

March 7, 2009

090308 SUNDAY "Cindy"

Jordan deadlifts 475 for 3 reps. No wraps. No Straps. All heart. 500+ coming soon!

Workout: "Cindy"

As many rounds as possible in 20 minutes.

5 pull ups
10 push ups
15 squats

Post number of rounds completed to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Love handles put the squeeze on lungs

"There's more bad news for people who carry excess weight around their waists: Not only is abdominal obesity associated with diabetes, hypertension, cardiovascular disease and a host of other health problems collectively known as "metabolic syndrome," a new study has found that a high waist circumference is strongly associated with decreased lung function—independent of smoking history, sex, body mass index (BMI) and other complicating factors. . .

. . .Moreover, adipose tissue itself is known to be involved in a complex metabolic feedback cycle— the mass of adipose tissue in one's body directly and positively correlates with pro-inflammatory markers and negatively correlates with anti-inflammatory markers.

"[A]dipose tissue may act as an additional source of systemic inflammation." wrote Dr. Leone. . . "

Click here for complete article.

Post thoughts to comments.

+++++++++++++++++++++++++++++++++++++++++++++

Royal Rumble at DCF Next Weekend at 11:00am. See our Events Page for details.

+++++++++++++++++++++++++++++++++++++++++++++

Diablo CrossFit favorite Coach Mark Rippetoe has come out with a barbell training DVD:

Starting Strength: Basic Barbell Training DVD

And I'll leave you with some Coach Rip Wisdom:

"...what should my ideal body weight be for this program? Have you made a table for this, or what do you recommend?" - trainee

"Your ideal bodyweight as an ectomorph at 6' 0" will be 214.378 lbs. There. Happy? And if you lose or gain a pound, I will have you killed. It is important to be ideal.." - Rip

Posted by Jeremy Jones at 8:09 PM | Comments (9)

March 6, 2009

090307 SATURDAY "Disagreement Gone Bad"

Dan, Tami, Margaret, Brendhan (of Brand X), and Kaela get some ring dips under the Diablotron.

Workout: "Disagreement Gone Bad"

3 rounds for time

1 minute Rowing (count calories)
1 minute box jumps (24", 20")
1 minute Medicine ball cleans (20, 14lb)
1 minute push press (65, 45lbs)
1 minute rest

Post total reps completed to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++

Bike Ride 8am meet at the Shed

Trail Run: at the corner of Stage dr. and Reliez Valley Rd. at 2:45

Click here for more details (scroll down a bit).

++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Starting to exercise in your 50s may add as much life as quitting smoking.

". . .The team found that those who were doing high levels of activity at the age of 50 lived 2.3 years longer than sedentary men and 1.1 years longer than those who reported medium levels of activity - once a range of factors such as weight, alcohol intake and smoking was taken into account.

But interestingly the researchers found that those who increased their activity level to high - whether they were in the moderate or low group - from the age of 50 to 60 also lived the longest. . . "

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 10:37 PM | Comments (3)

March 4, 2009

090305 THURSDAY

How Yvonne got her foot stuck in the rings. . . we may never know . . . (good thing she is flexible).

Workout: "Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++

Video:

I'd hire her as a trainer. -jj

(Kaela helping coach at CrossFit Solano)

Our Youngest Coach from DJ on Vimeo.

+++++++++++++++++++++++++++++++++++++++++++++++++++++

EVENTS in March:

- The city of Pleasant Hill has put our issue on hold for now (click here for details)

- March 14 is Diablo CrossFit's next Royal Rumble! 11:00am, teams of 4. It is Free, but you must pre-register at support@diablocrossfit.com! This includes Diablo CrossFitters. So we know how many people are coming (more details on our events page). We also need volunteers to help run the event ('helpers' will be paid in food and beer), please email if you are interested.

- We have not had many people sign up for the California Climb event on March 28th. If you can't make it, please donate to one of our esteemed members who has decided to climb 52 stories of the 'Bank of America Building' to raise money for lung cancer research! Click here for the team page

Don't forget that people who make it to the top of the building get to enjoy free massages, food and drinks at the Carnelian Room Restaurant. So if you are interested please sign up right away!

Event details (like start times, how to get guest passes to the Carnelian Room, age group categories, and how to win team trophies) can be found here. I think we have a shot at 'fastest team' if we get enough people to go!

+++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Is one diet as good another? This study says 'No' and tells you why.

". . .Although both plans were equal in calories, half the group followed a moderate-protein diet (40% carbohydrates, 30% protein, 30% fat) while the other followed a diet based on USDA's food-guide pyramid (55% carbohydrates, 15% protein, 15% fat). . .

. . .Although the amount of weight lost in both groups was similar, at 4 months participants in the protein group had lost 22 percent more body fat than members of the food-pyramid group. At 12 months, the moderate-protein dieters had lost 38 percent more body fat.

"The additional protein helped dieters preserve muscle. That's important for long-term weight loss because muscle burns calories—if you lose muscle, and you used to be able to consume 2,000 calories without gaining weight, you'll find that now you can only eat, say, 1,800 calories without weight gain," he said. . .

. . .The protein diet was easier to follow and maintain long-term, with 64 percent of the moderate-protein dieters completing the study compared to 45 percent of dieters using the high-carbohydrate diet, Layman said.

"Subjects on the moderate-protein diet reported that they weren't as interested in snacks or desserts, and they didn't have food cravings. When you eat protein, you feel full longer," he said. . ."

Click here for complete article.

Do you eat a diet of more than 40% protein? (i.e. the "Zone") Post thoughts to comments.

Posted by Jeremy Jones at 2:43 PM | Comments (25)

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)

+++++++++++++++++++++++++++++++++++++++++++++++++

Video:

"A meal to die for"

Watch CBS Videos Online

Post thoughts to comments (thanks Tami for sending me this).

++++++++++++++++++++++++++++++++++++++++++++++++

Testimonial from daytime regular Tami L:

"In the past two months of Crossfit I've added 6 lbs. of muscle and lost 6 lbs. of fat. Body fat went from 25% to 17.8%. My BMR went from 1266 to 1419. LDL decreased, HDL increased, and a long list of other measurables that have gone through the roof! (in a positive way)

Dr. Bergman at Chiro Kenetics (an endurance athlete and coach to professional Ironmen athletes) was really surprised.

I've been going to Chiro Kinetics for two years and have never had such great results.
He asked me what I've been doing, I said, Crossfit :)

Thanks
Tami "

Posted by Jeremy Jones at 9:37 PM | Comments (23)

March 2, 2009

090302 TUESDAY

+++Bike rides and Trail Runs every Saturday! See below for details.+++

On Friday, Diablo CrossFit had close to 20 people do "Murph" as prescribed. With more than 5 20lb weight vests, I never expected there to be a time when there would be a line for people waiting to do "Murph" (Bryan, Jesse, Craig-wearing a weighted belt, Shannon-raising the roof, and Holly).

Workout:

30 muscle ups for time.

If you cannot do a muscle up, perform 90 "chest to bar" pull ups and 90 "shoulders touching rings" dips. Partition the reps as needed.

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Unhappy children end up Un-well in later life.

Researchers found those described as "miserable" or "unhappy" by teachers were five times more likely to be off work through ill-health in middle age.

They said these children were also likely to be more prone to depression.

Click here for complete article.

Post thoughts to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++

Saturday Bike Rides and Trail Runs!

With the help of our resident Triathlon Guru: Jan Maynard, Diablo CrossFit is going to be helping host and organize training for Triathlons for those DCFers who are interested. It is also a fun way for us to get some additional variety in our training by doing some swimming, cycling, and running outside of the gym.

Bike Rides

From Jan:

"This will be a weekly ride leaving from DCF at 8:00 sharp try to be there by 7:45. All levels welcome. It will be a "no drop ride" meaning you will not ride alone. We will start with shorter rides and work are way up in mileage through out the next couple months so that everyone can become comfortable riding in a group. If there is rain in the forecast please check the DCF web page the evening before in case the ride is canceled due to torrential down poor. Be safe and wear proper bike attire (helmet).

This week we will be riding up to the turnout on Cummings Sky Way. This ride has a couple of easy to moderate climbs and once you get on to Alhambra there is very little car traffic. There is no water at the turn around so make sure that you carry enough water and nutrition to get you trough a 2 hour ride. It is 25 miles round trip from DCF. Please email Jan directly if you are interested in coming out so that he has a idea of who is coming. See you all out there."

Click here for a Google map of the route

Trail Runs

From Jan:

"We will meet at the corner of Stage dr. and Reliez Valley Rd. at 2:45 and the run will start at 3:00pm. The loop is 6 miles of very hilly running, I will be keeping the group together. This run will likely take 1:30 min to complete and is 90% on trail. There is water 3 1/2 miles into the run. I will be running rain or shine every Saturday that I am in town. Any one that can run close to 6 miles are welcome, your pace doesn't matter."

Click here to see the trail loop.

++++++++++++++++++++++++++++++++++++++++++++++++++

The "Tri for Fun" is a series of Triathlons in the Pleasanton area that many beginner and intermediate Triathletes enter. Some of you might remember that Stavros entered last year and fairly well (with little to no 'Triathlon' training).

Here are the details:

Tri for fun #1 6/20/09
Tri for fun #2 7/18/09
Tri for fun #3 8/15/09 http://onyourmarkevents.com/TriForFunInfo.htm

Tri For Real 9/20/09 http://onyourmarkevents.com/TriForRealInfo.htm

Post to comments if you are interested in the weekly rides, trail runs or doing some Triathlons this year.

Posted by Jeremy Jones at 10:44 PM | Comments (23)

March 1, 2009

090302 MONDAY

Julie D. just scored over 250 on a MENs Rx Fight Gone Bad!

Workout:

Power Snatch - 3, 3 reps
Snatch Grip Deadlift - 3, 3 reps
Clean Grip Deadlift (aka conventional deadlift) - 3, 3 reps
Sumo Deadlift - 3, 3 reps

Add weight for each set. Each exercise should also allow significantly more weight to be used than the last exercise.

Post weights used to comments.

+++++++++++++++++++++++++++++++++++++++++++++++

Article:

Health campaigns that promote exercise may cause people to eat more

(maybe that is why so many couch potatoes who watch sports are overweight - jj)

Post thoughts to comments.

+++++++++++++++++++++++++++++++++++++++++++++++

Norcal Team competition at CrossFit Silicon Valley this Saturday, March 7th at 12 noon.

2140 Bering Dr.
San Jose, CA. 95131

(click here for google map).

(remember - Royal Rumble at DCF on March 14th)

Posted by Jeremy Jones at 8:43 PM | Comments (10)

February 28, 2009

090301 SUNDAY

A family that rows together, grows together (The Zuckermans).

Workout:

As many rounds as possible in 20 minutes.

30 Box Jumps (24" box)
20 GHD sit ups (or sub abmat sit ups)
100' Farmer Carries (53lb kbs)

Post number of rounds plus fractions of rounds to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++

A great observation by Boz of CrossFit San Francisco.

Consider this from Malcom Gladwell's research:

". . .a German team of psychologists published a similar study. They had a group of subjects look at cartoons, either while holding a pen between their lips--an action that made it impossible to contract either of the two major smiling muscles, the risorius and the zygomatic major-- or while holding a pen clenched between their teeth, which had the opposite effect and forced them to smile. The people with the pen between their teeth found the cartoons much funnier. Emotion doesn't just go from the inside out. It goes from the outside in. What's more, neither the subjects "assuming the position" nor the people with pens in their teeth knew they were making expressions of emotion. In the facial-feedback system, an expression you do not even know that you have can create an emotion you did not choose to feel. . ."

So next time you are facing a tough workout either alone or with a group. Don't fret the workout, just laugh at craziness of doing it. When suffering through it, grin with delight. You might just like the workouts even more than you already do.

And even if you don't. . . others around you might.

Posted by Jeremy Jones at 10:26 PM | Comments (6)

February 27, 2009

090228 SATURDAY

+++Dustin Fights Today! See yesterday's post for Details (and Muay Thai class is canceled today).+++

You'd think it was Chris' job to jump on stuff, but he is actually an amazing Dentist.

Workout:

5 rounds.

Strict Press to Failure
Push Press to Failure (or 10 reps)
Push Jerk to Failure (or 10 reps)

Use your 3 - 5 rep max for strict press. Increase weight each round as needed.

Bonus 'Metcon' to follow.

Post loads used each round to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Want to beat cancer? Just live cleanly.

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 9:21 PM | Comments (12)

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.

++++++++++++++++++++++++++++++++++++++++++++++++

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.

+++++++++++++++++++++++++++++++++++++++++++++++++++

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.

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

February 24, 2009

090225 WEDNESDAY - We're not done yet!

Diablo CrossFit preparing to present to the Pleasant Hill Planning Commission.

Workout:

5 rounds for time

10 ring dips
15 wall ball (20lb 10ft target or 14lb 8ft target).
20 double unders

Post time to comments

++++++++++++++++++++++++++++++++++++++++++

Commission Verdict: Not enough information.

After a long discussion, and a passionate showing by DCFers. The Pleasant Hill Commission has decided to wait for more information to make a decision. - Remember that the Commission's job was to take all "Fitness Studios" into account, Not just Diablo CrossFit.

We would like to graciously thank the 50 + members who were able to attend the meeting that ran for almost 3 hours (ending around 10:15pm), especially those who came forward to speak on our behalf.

I am confident in saying that even Craig, Rob and myself did not expect the outpouring of community support that was presented (let alone the Planning Commission and the Planning Staff). Once again I am humbled by this community.

Our fight is not over. We will be soliciting the help of our members to help us compile more data and information so that the Planning Commission can make an informed decision at their meeting on March 10th.

If you'd like to help please email us at info@diablocrossfit.com.

You can also post your comments about the meeting to comments below.

++++++++++++++++++++++++++++++++++++++++++

Article:

A drink a day increases cancer risk in women.

" . . .Overall, alcohol is to blame for about 13% of breast, liver, rectum, mouth and throat cancers, the researchers say.
They estimate that about 5,000 cases of breast cancer in the UK - 11% of the 45,000 cases diagnosed each year - can be attributed to women's consumption of alcohol. . ."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 11:16 PM | Comments (16)

February 23, 2009

090224 TUESDAY - Zone Text Change Meeting Today! and "FRAN"

+++ 7pm Class Canceled Tonight! Come to the meeting instead (see below) +++

Mel, Laura and Jasmine Clean and Jerk during "Grace" (These ladies went from being afraid to pick these weights off the ground, to putting the same weight overhead 30 times in minutes).

Workout: "Fran"

21 - 15 - 9

Thrusters (95lbs / 65lbs)
Pull Ups

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++

Today is the day!

7:30pm SHARP at the City Council Building (100 Gregory Lane, Pleasant Hill, Ca - Map Below).

If you are going straight there you will want to take the Monument exit (from either direction). If coming from the Concord/Martinez area, you'll want to take Gregory straight from the freeway. If you come from the Walnut Creek direction you'll want to take the Monument exit, turn left, then right on Contra Costa Blvd.

The building is on the left after "Michael's" (also on the left). Look for Trelany Road. You can park off of Trelany Road or possibly the Michael's parking lot. If you miss Trelany, hang a left at Cleveland and you make your next immediate left which will also be Trelany.

View Larger Map

We will meet at the gym and head over to the meeting at 7pm for those who want to carpool (people who want to workout before will have enough time to if they arrive for the 6pm class - possibly 6:30).

Overflow parking will probably work best in the "Micheal's" and "Bed Bath and Beyond" parking lot.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Cholesterol 'reducing' drugs (statins) may also reduce brain functions

"Yeon-Kyun Shin, a biophysics professor in the department of biochemistry, biophysics and molecular biology, says the results of his study show that drugs that inhibit the liver from making cholesterol may also keep the brain from making cholesterol, which is vital to efficient brain function.

"If you deprive cholesterol from the brain, then you directly affect the machinery that triggers the release of neurotransmitters," said Shin. "Neurotransmitters affect the data-processing and memory functions. In other words -- how smart you are and how well you remember things." . . ."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 10:28 PM | Comments (18)

February 22, 2009

090223 MONDAY

Some of the ladies at the "DCF Family Dinner" at Chevy's in Pleasant Hill (Jamie, Yvonne, Vicky, Donna, and Kelly).

Workout:

Back Squat:

5, 5, 5, 5, 5

Post loads to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

"Eating your veggies" doesn't mean what it used to.

"If the economy isn't grim enough for you, just check out the February issue of the Journal of HortScience, which contains a report on the sorry state of American fruits and veggies. Apparently produce in the U.S. not only tastes worse than it did in your grandparents' days, it also contains fewer nutrients . . ."

Click here for complete article.

Post thoughts to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++

TUESDAY NIGHT - People interested in carpooling to the Planning Commission Meeting are meeting at the gym at 7pm SHARP. Everyone else who plans on going to the meeting directly, be there by 7:30.

Address: 100 Gregory Ln. Pleasant Hill, Ca

Specific directions and map will be posted tomorrow.

We really need your support! If you are a public servant, please wear your uniform. If not, just come as you are. We really appreciate anybody who can come down.

Posted by Jeremy Jones at 8:24 PM | Comments (18)

February 21, 2009

090222 SUNDAY

TIME!

Workout:

5 rounds for time -

5 Deadlifts (275lbs, 180lbs, or whatever you can handle safely)
10 Burpees (jumping to touch target 12" above your highest standing reach)

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Egg-irony: High cholesterol foods may lower blood pressure.

"Researchers in Canada are reporting evidence that eggs — often frowned upon for their high cholesterol content — may reduce another heart disease risk factor — high blood pressure."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 8:19 PM | Comments (5)

February 19, 2009

090220 FRIDAY

++ DCF FAMILY NIGHT IS TOMORROW AT 5:00PM AT CHEVY'S IN PLEASANT HILL ++

Stavros tangles with GI Jane while wearing full turnouts and on SCBA air.

Workout:

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.

++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Know your meat labels.

Post thoughts to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++

PLEASE SEE OUR EVENTS PAGE FOR DETAILS ON SATURDAY'S EVENTS:

DCF Family Dinner

CFO Affiliate Team Competition

Posted by Jeremy Jones at 9:36 PM | Comments (13)

February 18, 2009

090219 THURSDAY "Grace"

Abby makes sure that JJ and Daren are okay after "GI Jane"

Workout: "Grace"

30 reps clean and jerk (or overhead anyhow) for time. 135lbs is Rx'ed, but you can use any weight that is challenging.

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Dr. Eades gives some good examples of the paleo diet improving health

". . .The Paleolithic era refers to that period of history of the genus Homo, which began more than 2 million years ago and ran until the Neolithic period started circa 10,000 years ago. The Neolithic era dates to the time when early man set down roots both literally and figuratively when he started to cultivate plants for food and domesticate animals. The Paleolithic era ends and the Neolithic era begins with the advent of agriculture. . . "

Click here for complete article.

Post thoughts to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++

Rumble at CrossFit Oakland this Weekend (Saturday) at 11am.

And here is the complete "Rumble" schedule for the future:

Sat Feb 21: CrossFit Oakland
Sat Mar 7: CrossFit Silicon Valley
Sat Mar 14: Diablo CrossFit
Sat Apr 4: CrossFit Santa Clara
Sat May 9: CrossFit San Francisco
Sat May 30: CrossFit One World

Posted by Jeremy Jones at 11:39 PM | Comments (17)

February 16, 2009

090217 TUESDAY

Alan, Chris and Ron leave matching sweat puddles during "GI Jane".

Workout:

5 rounds for time.

1 Rope Climb
10 Ring push ups
One arm dumbbell power snatch (10 right, 10 left) 50lb/35lb/25lb
30 seconds of L-sit position (break it up as much as needed to get a cumulative 30s)

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Bigger waist line linked to Migraines.

Post thoughts to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++

Kelly Starrett (aka "K-Star") from CrossFit San Francisco will be putting on an event at CrossFit Santa Cruz.

Training the Injured Athlete with Kelly Starrett.

From Hollis: "Kelly is coming to our gym to explain the how and why we can keep training while injured. Injury is part of life. How do we deal with it? How does it affect our training and what can we do about it?" "

This is a one day event.
March 14th
9am-4pm
Cost $200

Click here to see a flyer.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++

Today is the last day to get your emails in!

Please send your emailed letters to "support@diablocrossfit.com" right away.

You can download an example letter here (in 'Word' format).

Our Planning Commission meeting will be held at 100 Gregory lane, Pleasant Hill, Ca, on Tuesday February 24th at 7:30pm. EVERYONE IS INVITED. WE NEED AS MANY PEOPLE TO COME AS POSSIBLE (no you won't have to say or 'do' anything unless you want to).

Posted by Jeremy Jones at 10:21 PM | Comments (13)

February 15, 2009

090216 MONDAY

+++Class as usual today+++

Holly beats her daughter Clarie to the top of the rope.

Workout:

Front Squat
Handstand push up (increase depth as much as possible)

5, 5, 5, 5, 5

Alternate between exercises.

Post loads and depth of shoulders past hands to comments.

+++++++++++++++++++++++++++++++++++++++++++++

Article:

Parents on food aid forced to no longer use whole milk

Last month, the federal government stopped paying for whole milk for pregnant and nursing mothers and children older than 2. Mothers can receive vouchers to buy the fattiest milk only for their babies younger than 2. Moms and older siblings must wean themselves off whole milk and turning to low-fat varieties like 2 percent, 1 percent or skim.

Complete Article Here.

Post thoughts to comments.

++++++++++++++++++++++++++++++++++++++++++++

Next "Royal Rumble" at CrossFit Oakland this Weekend (Saturday the 21st). Interested? Post to comments.

++++++++++++++++++++++++++++++++++++++++++++

Petition Collection today at 11am. WE NEED HELP! Come to the class at 10:30 if you are interested in helping out. Lunch will be provided.

Posted by Jeremy Jones at 10:32 PM | Comments (9)

February 13, 2009

090214 SATURDAY

+++CLASS TODAY AND SUNDAY AT 3pm!+++

Sarah's shirt says it all.

Workout (originally posted 080531 on crossfit.com)

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.

++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Exercise cuts colon cancer risk

Post thoughts to comments.
++++++++++++++++++++++++++++++++++++++++++++++++

Please send those emails for our meeting with the city.

Download this file if you concerned about what to say, and/or how to say it.

Send them to support@diablocrossfit.com right away!

Posted by Jeremy Jones at 10:49 PM | Comments (7)

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.

++++++++++++++++++++++++++++++++++++++++++++++++++

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.

++++++++++++++++++++++++++++++++++++++++++++++++++

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!

++++++++++++++++++++++++++++++++++++++++++++++++++

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)

February 11, 2009

090212 THURSDAY "One Bar Linda"

Nancy, Dave, Marnie, and Michelle (part of "Team 6am")

Workout:"One Bar Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Ring dips: +1/4 body weight
Weighted Dead hang Pull Ups: +1/8

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++

A few eggs a day will keep the doctor away: "Eating less eggs has no effect on cholesterol"

"A University of Surrey team said their work suggested most people could eat as many eggs as they wanted without damaging their health. . . "

Click here for complete article.

++++++++++++++++++++++++++++++++++++++++++++

Our prayers go out to Moises (local Alameda Cop and Long time DCFer) who will be going into surgery today to repair his torn pec (from grappling. . . not CrossFit!)

++++++++++++++++++++++++++++++++++++++++++++

Keep the letters coming!

Posted by Jeremy Jones at 11:38 PM | Comments (9)

090211 WEDNESDAY "AMRAP 1/2 Kelly"

Mark leads the class through 'Overhead Walk' form (no he is not threatening to 'Hulk Smash' the dbs) to Stephanie, Carry, Strong Meg, Laci, Vikki (hiding behind Mark), Yvonne, Jasmine, Miles and Bryan.

Workout:

As many rounds as possible in 20 minutes

200m run
25 box jumps (24in box for advanced, 20in intermediate, 12 in box beginner)
25 wall balls (20lb/10ft advanced, 14lb/10ft intermediate, 10lb/8ft beginner)

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

Compare your total number of repetions completed to your last "Kelly" score.

++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Pentagon Reports that US troops obesity doubles since 2003

". . .From 1998 to 2002, the number of servicemembers diagnosed as overweight remained s teady at about one or two out of 100. But those numbers increased after 2003, according to the study, and today nearly one in 20 are diagnosed as clinically overweight.

There may be even more overweight troops than the report shows, Kilpatrick said, because the study includes only servicemembers diagnosed as overweight during a visit with a doctor. The actual percentage of troops who are found to be overweight during fitness trials could be higher, he said . . ."

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++

"Letter of the Day"

In our quest for assistance to prove to the city of Pleasant Hill that a zoning text change is good idea for all, we will try and highlight some of the letters you guys send in here on the website.

Today's is from Ron L:

" This in regards to the Pleasant Hill planning commissions zoning hearing affecting Diablo Crossfit. My name is Ron Lorensen I am an active member of Diablo Crossfit. I would like to see the zoning rules amended to include small business like Diablo Crossfit in light industrial parks. In the time that I have been a member I have seen no negative impacts that DCF has or could have or be having on the park. I do not understand the what the commissions real concerns are . Fitness facilities located within industrial zones are not uncommon. I have lifted weights for over 25 years and have worked out at many fitness facilities located in industrial zones, so this is not a unique situation! . . ."

Click "Continue Reading" below for the rest of the letter.

And don't forget to write your letter to support@diablocrossfit.com today!

" We are also in a time where economies throughout the nation are on the decline from the federal down to the local level. Small businesses such as DCF are often the 1st impacted. But in DCF's case it is having a positive experience at its current location. I see this as a win win situation for both the city of Pleasant Hill and DCF. I live in Crockett and have no real reason to go to Pleasant Hill with the exception of using the DCF facility. Many times after my workouts I have stopped and shopped at other Pleasant Hill businesses, Starbucks, Healthy Feet and Barnes and Nobles to name a few. So the city makes more revenue from the location of the DCF facility. My amount might be small but it all adds up over time.
I don't speak for Jeremy here but would suggest that members of the board visit the DCF facility and see it for what it really is. A family oriented fitness center where not only is functional fitness is attained but a positive character as well. Lets work together to make this a win, win situation for not only DCF and the city but for its members as well."

Posted by Jeremy Jones at 11:02 PM | Comments (7)

February 9, 2009

090210 TUESDAY "Helen"

Jorgy and Yvonne. Winners of the Diablo CrossFit vs MMA Jacked Rumble on Saturday.

Workout "Helen"

3 rounds for time.

400m Run
21 kettlebell swings (1.5 pood, 53lbs)
12 pull ups

Scale up by using a weight vest, or using a heavier kettlebell and doing weighted pull ups.

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++

Diablo CrossFit is facing a formidable battle in the form of a zoning issue with the City of Pleasant Hill. Despite receiving a business license to operate, we recently learned that "Fitness Studios" (as we are defined) are not permissible in the Light Industrial Zone of Pleasant Hill.

Needless to say, we are devastated, embarrassed and angry. But, in DCF style, we will overcome this challenge. And, we urgently need your help.

We filed for a "Zone Text Amendment" with PH which simply means that if passed, the city would only have to change the text of the zoning requirements to include "Fitness Studios" as acceptable business in LI with a Business Permit or a Conditional Use Permit (i.e, Fitness Studios can operate in LI with certain restrictions). The Planning Commission of Pleasant Hill will meet on Tuesday, February 24th at 7:30 PM, to evaluate our amendment. The meeting is open to the public. The Commission will read the recommendation of the Planning Staff and ask for any input from the public. Once they hear opinions, the Planning Commission will decide whether or not to pass this matter forward to the City Council for approval or decline our request all together. If the matter is elevated to the CIty Council, there will be another meeting to vote on this matter.

Here's where we need your help:

1. We are required to provide any letters or emails of support for our business to the Planning Commission by February 18th. If you'd like to voice your support, please send an email to: support@diablocrossfit.com. Letters can be addressed to: Diablo CrossFit, 2447 Estand Way, Pleasant Hill, CA, 94523. Emails and letters should indicate your relationship (member, friend, neighbor, resident), what DCF means to you and, why you think DCF should be part of the community.

2. Please come to the Planning Commission meeting on February 24th at the Pleasant Hill City Hall, 100 Gregory. If you are a Firefighter, Paramedic, Police Officer or member of
the Armed Services, please wear your uniform. This is a very influential meeting and the more people we have on our side, the better. Be prepared to say a few words if called upon by the Planning Commission - just about your support for DCF and our value to the community.

Thank you for any help you can provide.

Posted by Jeremy Jones at 9:38 PM | Comments (20)

February 8, 2009

090209 MONDAY

Miles sometimes wonders why he keeps coming back.

Workout:

Power Clean - 5, 5, 5, 5, 5

Touch and go each rep (no resting on the floor for more than a split second).

Post loads to comments.

Mini Metcon after.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: Buying experiences, more than buying material things, leads to greater happiness.

The study demonstrates that experiential purchases, such as a meal out or theater tickets, result in increased well-being because they satisfy higher order needs, specifically the need for social connectedness and vitality -- a feeling of being alive. . .

Click here for complete article.

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

February 6, 2009

090207 SATURDAY

Traivmeister (doing push ups) rises to the challenge of "Angie."

Workout:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads used to comments.

Bonus mini Metcon afterward.

++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article from Mark Sisson's Daily Apple: Great game recipes.

Posted by Jeremy Jones at 11:01 PM | Comments (2)

February 5, 2009

090206 FRIDAY "Filthy Fifty"

Nancy is a pro when it comes to scaling the rope.

Workout: "Filthy Fifty"

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Melissa Byers of "Byers Gets Diesel" fame has a great article that (with the help of Mathieu Lalonde) 'dumbs down' some the science behind the nutrition plans we push at DCF (The 'Paleo Diet' and "The Zone").

"The fourth member of our group this weekend was Mathieu Lalonde, from Cambridge, MA. In Matt's own words, "I have no background in nutrition and exercise. I'm a chemist with a lifelong interest in nutrition and human performance. My background allows me to understand the nutrition and exercise literature that I delve into as a hobby. I obtained my bachelor's degree in science with a concentration in chemistry from the University of Ottawa (Canada). I then obtained my PhD in organic chemistry at Harvard University. I am currently pursuing post-doctoral studies in inorganic chemistry at Harvard." (Translation: Matt is scary Smart.) . . ."

Click here for complete article.

Posted by Jeremy Jones at 9:01 PM | Comments (4)

February 4, 2009

090205 THURSDAY

Ramon Deadlifting over 400 for reps of three (no this was not his last set either).

Workout:

Back Squat

5, 5, 5, 5, 5

Post loads to comments.

Mini Metcon after.

+++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Practicing balance and coordination transfers over to less falls.

"The researchers found:
• None of the trained participants fell on the slippery floor and seven of the eight never lost balance.
• The control group's performance on the slippery floor revealed their lack of training. Their performance was akin to the trained group's first training slip on the platform . . ."

Click here for complete article.

Post thoughts to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++

And since everyone keeps complaining about being sick. . . here is a great article from The IF Life on how to beat the flu for less than $4 a day.

+++++++++++++++++++++++++++++++++++++++++++++++++++++

Event (in case you missed yesterday's comments): 22nd annual Willie Davenport Olympian Track and Field Clinic at James Logan High

"Two dozen Olympic track and field athletes and coaches will provide instruction in every event Saturday, Feb 7 at the 22nd annual Willie Davenport Olympian Track and Field Clinic at James Logan High.

The event, which is open to individuals and teams of all levels, will feature special guests Billy Mills, the 1964 Olympic gold medalist in the 10,000 meters, Stephanie Brown, gold-medal winner in the discus at the Beijing Olympics last summer, and Pittsburg native Eddie Hart, 4x100 relay gold medalist in 1972.

Registration is from 8-9 a.m. Saturday, with the clinic running from 9 a.m.-4 p.m. Lunch is included in the price. Fee is $25 for individuals, $10 for youths 12 and under, $350 for teams, and $500 for teams of 30 or more."

Online registration is available at www.logantrackandfield.com.

Posted by Jeremy Jones at 8:46 PM | Comments (12)

February 3, 2009

090204 WEDNESDAY "Angie"

Judy gets caught leaving another 'sweat angel' on the floor of DCF after a hard workout.

Workout: "Angie"

For time.

100 pull ups
100 push ups
100 sit ups
100 squats

All 100 reps of each movement must be completed before moving onto the next exercise.

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article(s): Vitamin D getting some good press (so be sure to get some sun when you can! -jj)

Sun during pregnancy builds stronger, larger bones for babies

Vitamin D tied to muscle power in adolescent girls.

Post thoughts to comments.

Posted by Jeremy Jones at 8:51 PM | Comments (24)

February 1, 2009

090202 MONDAY

Mountain and Sarah swing some Kettlebells during the late morning class (Pamela watches).

Workout:

3 rounds for time.

20 Kettlebell Swings (54lb, 35lb, etc)
30 Sit ups
40 Double Unders

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: Study finds genetic link between sleep disorders and depression

"A study in the Feb. 1 issue of the journal Sleep was the first to use twin data to examine the longitudinal link between sleep problems and depression. Results of this study demonstrate that sleep problems predict later depression; the converse association was not found. These findings are consistent with the theory that early treatment of sleep problems may protect children from the development of depression. . ."

Click here for complete article.

Posted by Jeremy Jones at 10:51 PM | Comments (13)

January 30, 2009

090131 SATURDAY "Mike's 30th"

It is Mike's 30th Birthday!

Workout: "Mike's 30th"

3 rounds for time

10 man makers (35lb / 25lb / 15lb)
10 turkish get ups (use same weight dumbbell as above)
10 pull ups
10 wall ball (10' target 20lb ball, 8' target 14lb ball)

Post time to comments.

(Everyone be sure to thank Mike for the workout).

+++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Mark Sisson give some 'primal' comfort food suggestions.

Post thoughts to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++

Fish Tournament Today!

Posted by Jeremy Jones at 3:45 PM | Comments (8)

January 28, 2009

090129 THURSDAY

Vikki hits the 400m loop hard during the 0600 class.

Workout:

For time.

21 'Chest to bar' pull ups (use a band if needed to get full ROM)
21 'Chest to floor' burpees

15 'Chest to bar' pull ups
15 'Chest to floor' burpees

9 'Chest to bar' pull ups
9 'Chest to floor' burpees

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Brief, High Intensity Interval Training may Thwart Diabetes

As little as three minutes of high-intensity exercise every other day may help sedentary people ward off diabetes, results of a small clinical study suggested. . .

Click here for compete article.

Post thoughts to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++

Don't miss "Doc" Docto's seminar in Martinez Feb 7th! (This one of the guys that trained Luca - so you know he doesn't get more legit than that)

Check our Events Page for details about the "Fish Tournament" at CrossFit One World on Saturday!

Also - This Sunday's 'special' event will be a 'Paleo Pot Luck' for those wanting to participate. Please bring your favorite Paleo or Zone dish with the recipe to share. Hopefully we can make this "Recipe Taste and Swap" a regular occurrence at DCF. Talk to or email jj for details.

Posted by Jeremy Jones at 7:31 PM | Comments (12)

January 27, 2009

090128 WEDNESDAY

Andrew not only sleeps during his pull ups, he has also takes a mean set of pictures. See his pictures from the Royal Rumble on our Flickr account.

Workout:

4 rounds for time

Run 400m
50 squats.

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++

Video: From Jon Gilson's Again Faster - Double Unders

Double Unders from Patrick Cummings on Vimeo.

++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Cutting calories can boost memory.

". . .They also showed other signs of physical improvement, with decreased levels of insulin and fewer signs of inflammation.
The researchers said that these changes could explain the better memory scores, by keeping brain cells in better health.

They wrote: "To our knowledge, the current results provide first experimental evidence in humans that caloric restriction improves memory in the elderly. . . "

Click here for complete article.

(Now if we can get a good study comparing Caloric Restriction, Intermittent Fasting, and Regular 'Diets', we'd be on to something. -jj)

Post thoughts to comments.

Posted by Jeremy Jones at 4:25 PM | Comments (10)

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.

+++++++++++++++++++++++++++++++++++++++++++++++++++++

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).

++++++++++++++++++++++++++++++++++++++++++++++++++++

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.

+++++++++++++++++++++++++++++++++++++++++++++++++++++

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 25, 2009

090126 MONDAY

Team "Holla" (Stavros, Jasmine, "Strong Meg", and Darren), lead DCF team at the Royal Rumble.

Workout:

Deadlift
Weighted pull up

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

Alternate between exercises each round.

Bonus Metcon after.

Post loads used to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++

Bored with your regular weights? Try lifting dwarves.

Gym in London has 'human' weights.

Members of Gymbox in Bank, central London, can choose to lift any of five differently sized "human weights".

Wearing Lycra catsuits which label their weight, they sit on specially adapted machines and shout words of encouragement.

The "dumbbells" include two dwarfs – 32-year-old Arti Shah, who weighs just 4.5 stones (30kg) and 64-year-old Mike Edwards, who weighs 8 stones (55kg).

At the other end of the scale for those with stronger muscles is 24 stones (155kg) Matt Barnard, 37.

Gymbox owner Richard Hilton said: "A lot of our members felt that lifting metal weights was boring and not especially motivating.

Click here for complete article.

Post thoughts to comments.

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

January 24, 2009

090125 SUNDAY "Royal Rumble Roundup"

"A few" spectators gather to watch heat 1 of DCF's first 'Royal Rumble'.

RESULTS FROM THE RUMBLE POSTED TO "Continue Reading" Below.

Workout:

Tabata double unders (count attempts if you can't DU yet, otherwise only count what you make)
Rest 1 minute
Tabata push ups
Rest 1 minute
Tabata L Sit (count seconds*)
Rest 1 minute
Tabata squats

A 'Tabata' is 20 seconds of work followed by 10 seconds of rest, repeated 8 times (4 minutes total per exercise). Your "score" for each exercise is the lowest number of reps in any single round.

*For L sits, watch the clock closely and score for each round is how many seconds you keep your feet up. Pace yourself, if you can't maintain an 'L' for a single second at the end, your score will be zero.

Post scores for each exercise as well as your total.

++++++++++++++++++++++++++++++++++++++++++++++++++

Royal Rumble Round Up.

I wouldn't say that the event went without a hitch, but I think it went pretty damn good for about a week of planning (actually . . . only about a day of planning). We had visitors from CrossFit Oakland, CrossFit Solano, CrossFit Unlimited, CrossFit One World (Will) and CrossFit Santa Clara (home of the 'rump of death'). About 56 people competed in all (14 teams of 3 - 5 people).

What were your experiences? What recommendations do you have? What was your favorite moment?

Post answers and thoughts to comments.

Pictures should be up on our Flickr account soon. Stay tuned for a video in the future as well!

Team layout and members:

Royal Rumble Results thrown upon the big screen:

I am not quite sure I understand them myself. Hopefully the comments below provide some clarity!

Posted by Jeremy Jones at 8:29 PM | Comments (13)

January 23, 2009

090124 SATURDAY "CrossFit Royal Rumble" Today!

Hardway Bryan squat cleans a 'healthy' amount while Mark decides to bail out of his lift.

Workout: "Diablo CrossFit Royal Rumble"

Teams of 3 - 5 people (1 women required, 2 preferred)

The number of people on a team determines how many reps of each exercise will be performed.

For each teammate the team must complete the following exercises:

1 Rope Climb
1 400m Run with Weight Vest
50 Deadlifts x 225lb men / 145lb women
50 Pull Ups
50 Thrusters x 95lb men / 65lb women
50 Box Jumps 24"men / 20"women
50m overhead team tire carry (two people required per carry)

For example, a team of four people will have to perform:

4 Rope Climbs
4 400m Runs with Weight Vest
200 Deadlifts x 225lb men / 145lb women
200 Pull Ups
200 Thrusters x 95lb men / 65lb women
200 Box Jumps 24"men / 20"women
200m overhead team tire carry (two people required per carry)

"Rumble" rules:

- The teammates can split up the exercises amongst each other as they see fit.
- Only two teammates can be exercising at any time.
- Exercises must be completed in sets of 10 before rotating between teammates.

Post team time to comments (or if playing along alone, personal time to comments).

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

"Rumble" Details:

'DCF' Regulars can come to the 10am class to get a crack at this workout before our guests arrive. If you want to be on a team to compete against the other gyms, you will have to wait until 11 at the earliest.

Visitors should start arriving at 10:30. We'll try and start heats at 11:30.

(click here for our events page).

Posted by Jeremy Jones at 9:49 PM | Comments (29)

January 21, 2009

090122 THURSDAY

Tami blocks Luca's kick in the DCF "Coliseum"

Workout:

For time:
95 pound Clean and Jerk, 50 reps

Post time to comments.

This is actually a two handed, overhead, anyhow, 50 reps for time. The best times will most likely power clean and push jerk.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Sleep tips from 'sleep medicine'.

". . . Whether you suffer from insomnia or are just having an off night, the solution is mostly mind over matter.
No gadgets, no pills, no hypnotism, just some sound advice from Northwestern Memorial Hospital's Dr. Lisa Woofe, a physician who specializes in sleep medicine.

Set your internal clock.

"Have stringent times for getting into and out of bed," Woofe said. "Your body has a clock that helps regulate your brain when you're awake and asleep, and your body will autoÂstart the sleep process accordingly."

Get steamed. "Before bed, take a hot shower and then enter a relatively cool bedÂroom," Woofe recomÂmended as a way to copy the natural effects of a warming sun setting.

"Imagine an ancient man living out on a prairie. . ."

Click here for complete article.

Post your sleep tips to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

"Royal Rumble" this Saturday at DCF! See our "Events Page" for details.

Posted by Jeremy Jones at 8:51 PM | Comments (14)

January 20, 2009

090121 WEDNESDAY

Mark sends Newbie Prashant off on his shuttle run after answering a math question during the class warm up.

Workout:

"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

"Maggie"
Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs

Post time to comments

Compare to "Cindy and Mary"

(Originally posted on CrossFit.com Friday, July 28th)

++++++++++++++++++++++++++++++++++++++++++++++++++++++

"Hump Day" article:

Gait may be associated with orgasmic ability.

"A new study found that trained sexologists could infer a woman's history of vaginal orgasm by observing the way she walks. The study is published in the September 2008 issue of The Journal of Sexual Medicine, the official journal of the International Society for Sexual Medicine and the International Society for the Study of Women's Sexual Health. . ."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 9:45 PM | Comments (11)

January 19, 2009

090120 TUESDAY

The Saturday class puts the "Diablotron" through it's paces.

Workout:

5 rounds with 1 minute rest in between each round.

As many times as possible in 3 minutes:

3 handstand push ups (strict, hands to shoulders)
6 knees to elbows
9 double unders

Post number of circuits completed each round and total rounds to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Study links water pollution with declining male fertility.

". . .The study identified a new group of chemicals that act as ‘anti-androgens’. This means that they inhibit the function of the male hormone, testosterone, reducing male fertility. Some of these are contained in medicines, including cancer treatments, pharmaceutical treatments, and pesticides used in agriculture. The research suggests that when they get into the water system, these chemicals may play a pivotal role in causing feminising effects in male fish. . ."

Click here for complete article.

Posted by Jeremy Jones at 10:04 PM | Comments (10)

January 18, 2009

090119 MONDAY

+++Class as usual today+++

Tanya and Hylie get some double unders done.

Workout:

Hang squat clean

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

Post loads to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Garlic relaxes blood vessels

"Eating garlic is one of the best ways to lower high blood pressure and protect yourself from cardiovascular disease. A new study from the University of Alabama at Birmingham (UAB) shows this protective effect is closely linked to how much hydrogen sulfide (H2S) is produced from garlic compounds interacting with red blood cells. . ."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 8:02 PM | Comments (5)

January 16, 2009

090117 SATURDAY

Carry works the bag during Jimmy's Fight Fit Class (an invitation only class, talk to Jimmy or JJ for details).

Workout:

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

If you can't complete in order due to limited equipment. Note order exercises were completed in to comments.

Compare to 070712 and 060702

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

A call to arms for 'low-carb' followers

. . .As you can see from the graph at the top of this post, obesity is galloping along and shows no signs of slowing down. According to the latest figures from the National Center for Health Statistics (from which the above graph was taken), almost 70 percent of Americans (between the ages of 20 and 74) are either overweight or obese. Despite the growing rates of childhood obesity, there is a much lower rate of childhood obesity than there is adult obesity. Since childhood precedes adulthood, one can only assume that most of the children who are not overweight now will ultimately become overweight or obese as they enter and progress through the ranks of adulthood. . .

Click here for full article.

Post thoughts to comments.

Posted by Jeremy Jones at 9:43 PM | Comments (5)

January 15, 2009

090116 FRIDAY

Stavros representing DCF at CrossFit 2008 Affiliate Cup winners (and awesome hosts): CrossFit Oakland.

Workout:

4 rounds for time

500m Row
15 strict presses (115lbs - for advanced, 75lb, or 45lb)

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Midlife coffee and tea consumption decreases risk of late life dementia.

. . .At the midlife examination, the consumption of coffee and tea was assessed with a previously validated semi-quantitative food-frequency questionnaire. Coffee drinking was categorized into three groups: 0-2 cups (low), 3-5 cups (moderate) and >5 cups (high) per day. Further, the question concerning tea consumption was dichotomized into those not drinking tea (0 cup/day) vs. those drinking tea (≥1 cup/day).
The study found that coffee drinkers at midlife had lower risk for dementia and AD later in life compared to those drinking no or only little coffee. The lowest risk (65% decreased) was found among moderate coffee drinkers (drinking 3-5 cups of coffee/day). Adjustments for various confounders did not change the results. Tea drinking was relatively uncommon and was not associated with dementia/AD. . .

Click here for complete article.

Posted by Jeremy Jones at 8:14 PM | Comments (10)

090115 THURSDAY

The class enjoys some overhead squats on a nice sunny day.

Workout:

As many rounds as possible in 20 minutes:

10 GHD sit ups (or 30 abmat sit ups)
20 double unders
30 squats

Post number of rounds completed to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Discovery supports theory of Alzheimer's disease as form of diabetes.

Now scientists at Northwestern University have discovered why brain insulin signaling -- crucial for memory formation -- would stop working in Alzheimer’s disease. They have shown that a toxic protein found in the brains of individuals with Alzheimer’s removes insulin receptors from nerve cells, rendering those neurons insulin resistant. (The protein, known to attack memory-forming synapses, is called an ADDL for “amyloid ß-derived diffusible ligand.”)

With other research showing that levels of brain insulin and its related receptors are lower in individuals with Alzheimer’s disease, the Northwestern study sheds light on the emerging idea of Alzheimer’s being a “type 3” diabetes. . .

Click here for complete article.

Posted by Jeremy Jones at 12:04 AM | Comments (12)

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.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

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 12, 2009

090113 TUESDAY "The extent of my neurosis"

The extent of my neurosis.

(I drew these concept drawings in early December, about 3 weeks before we started moving into our new gym. -jj)

Workout:

6 rounds.

Run 400m
Rest 2 minutes.

Post times for each round to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Can Antioxidants do more harm than good?

'Conditioning Research' has a couple of new studies that might make you think twice about taking your special "antioxidant blend". . .

Click here for complete article.

Posted by Jeremy Jones at 10:54 PM | Comments (24)

January 11, 2009

090112 MONDAY

diablo%20crossfit%20stavros%20leads%20the%20class%20in%20after%20a%20hearty%20warm%20up.JPG
Stavros leads the class (with Hardway Byan and Scott) back in after an awesome warm up. (Why do I hear "The Good, The Bad and the Ugly" whistling in the background? - jj)

Workout:

Back Squat - 5, 5, 5, 5, 5

Afterward: 'Surprise' Mini-metcon

Post loads used to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:A single gene might fuel overeating risk

. . .In the latest study, the UCL team offered 131 four to five-year-olds a mixed plate of sweet and savoury biscuits within one hour of finishing a full meal.
Those who carried one or two of the key FTO variants were more likely to tuck in despite the fact that they should have been full.

Lead researcher Professor Jane Wardle said: "We believe this research tells us more about how some children are more responsive to signals in their bodies encouraging them to eat when full than others. . .

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 7:52 PM | Comments (27)

January 10, 2009

090111 SUNDAY

The class bangs out some sumo deadlift high pulls.

Workout:

5 rounds for time:

10 Wall Ball Burpees
10 overhead squats (95lbs or 65lbs)

Post time to comments.

Wall Ball Burpees: Start with a wall ball shot, then drop down, place the ball on the ground, kick your legs back, do a push up with your hands on the ball (chest touches ball), bring your legs back up, stand up, squat clean the ball, then do another wall ball shot. . . rinse and repeat.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

'The power of less' from Tim Ferris of "The 4 Hour Work Week" and Leo Babauta of "Zen Habits".

"To learn a skill, I often look — not for the best in the world — but for people who’ve made the greatest progress in the shortest period of time. . ."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 8:07 PM | Comments (8)

January 8, 2009

090109 FRIDAY

Sarah's first class at the new digs.

Workout:

For time:

Run 800m
100 push ups
Run 400m
100 sit ups
Run 200m
50 push ups
Run 100m
50 sit ups

Post time to comments.

(compare to November 8th by clicking - 081108 by clicking here, or October 6th - 081006 -by clicking here)

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article

A very timely "primal" bar from Mark Sisson's Daily Apple:

". . .So with that, we went to our unofficial Mark’s Daily Apple kitchen to put it to the test! There were a couple of missteps (and even one small toasting incident that could have constituted a fire!) but we think we’ve finally nailed it.
The following is the new and improved official Mark’s Daily Apple Primal Energy Bar: . . ."

Click here for complete article.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Ice Fishing Tourney #2 at CrossFit One World January 31st!

(The newer model Concept II rowing machines have a "Fish Game" on them, and apparently it is a blast to play).

Last time we had a single DCFer in attendance, and he reported a smashing good time. This time it would be great to have a whole contingent of DCFers go (then we can carpool with a DD).

From Freddy: "Buy in for the tournament is $10. Winner takes the pot (minus 10% awarded to the highest scorer of the tournament).

Sign-ups start at 6:00 pm. Brackets start forming at 6:45 pm. The single elimination tournament begins at 7:00 pm. There will be a jumper for kids and a keg of beer for the adults. We request everyone bring something simple for a potluck dinner.

Come out for a good time even if you choose not to go ﬁshing!"

Post to comments if you are interested in going.

Posted by Jeremy Jones at 9:47 PM | Comments (17)

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.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

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)

January 6, 2009

090107 WEDNESDAY "Name the Pull Up Bar Thingy Contest"

By popular demand, another photo of the "Crazy Pull Up Thingy" (Thanks to a few of the Sunday class attendees for posing).

What should we call it? Post your ideas to comments. Winner will be provided a DCF sticker as well as a special 'gift'.

Workout:

4 rounds for time.

15 GHD sit ups (sub: 30 abmat sit ups)
Row 500m

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

'Thunderdome' Stats:

Approximate cost of steel: $1,600
Days to complete by one talented welder (Damen Nikolakakis): 5.5
Approximate number of people able to do full kipping pull ups at one time: 28+
Different bar heights: 6', 6'8", 7'3, 7'10" 8'3", 12' (for rings).
Bar diameters: 1" and 1.3" (1 inch sch 80 pipe).

Pictures of some concept models as well as some Google Sketch up Models of the original concept (actual structure differed slightly from this design):

Google Sketchup Files: Diablo CrossFit Pull up structure 1

Diablo CrossFit Pull up structure 2

Download Google Sketchup for free by clicking here.

The actual structure ended up a little different than the one shown in Google Sketchup. I'd like to modify it to resemble the final design. . . when I have time. More detailed pictures will be up on our flickr account soon. Email questions to jeremy@diablocrossfit.com or post them to comments.

***UPDATE*** We decided to name it: The "Diablotron". And detailed pictures can be found here: http://www.flickr.com/photos/diablocrossfit/sets/72157613018044277/

Posted by Jeremy Jones at 11:06 PM | Comments (24)

January 5, 2009

090106 TUESDAY

Our Flag, one of the pride pieces of our gym.

Workout:

As many rounds as possible in 20 minutes:

10 Ring dips
20 Kettlebell swings (54lb / 35lb)
30 ft Walking lunges with dumbbells (25lb/ 15lb)

Post number of rounds completed to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Disease awareness helps business blossom.

Experts trace the increase in diagnoses — which led to a boom in demand for gluten-free products — to the 2003 release of a landmark study by the University of Maryland Center for Celiac Research. It estimated nearly one in every 133 Americans, or about 2.3 million people, has the genetic disorder, although most are undiagnosed. The study helped spread awareness of the disease, according to Alessio Fasano, medical director at the center.
U.S. sales of gluten-free food, roughly $700 million in 2006, are rising 15 percent to 25 percent a year, according to research firms Mintel International and Information Resources Inc. Manufacturers expect sales to remain strong because celiac sufferers don't outgrow the disease. . .

Click here for complete article.

Posted by Jeremy Jones at 9:20 PM | Comments (4)

January 4, 2009

090105 MONDAY

Who needs to go to the theater? 16 foot wide High Definition wide screen for CrossFit videos, Fights, and other 'Events'. Check back for upcoming showings.

Workout:

Thruster

5, 5, 5, 5, 5

Post loads to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Mary Dan Eades give us her 'essential' cookbooks

What are your favorite paleo/zone cookbooks? Post to comments.

Posted by Jeremy Jones at 9:04 PM | Comments (3)

January 3, 2009

090104 SUNDAY "Once, Twice, Three times a Newbie."

Josh Jorgensen's last few steps of a 3 mile journey carrying a 95lb keg from the old gym to the new one.

Workout: "Once, Twice, Three Times a Newbie"

3 rounds for time:

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

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

This Sunday's workout is dedicated to a local soldier killed in Iraq.

Concord resident Ben Tollefson killed in Iraq.

Posted by Jeremy Jones at 8:33 PM | Comments (7)

January 2, 2009

090103 SATURDAY

Craig waxes eloquently in front of our new changing rooms with Rhodes and Stavros (two other major contributors to helping set up the new place) Jan and Jenn (who did our AMAZING mural), as well as Bryan (one of our top athletes) and Mike E (one of our originals).

Workout:

4 rounds for time.

10 Power clean (155, 135, or 95)
1 Rope climb 15'
400m run

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Wallace and Gromit join the fight against obesity

Post thoughts to comments.

Posted by Jeremy Jones at 8:02 PM | Comments (13)

090102 And So It Begins . . .

It's been called "Thunderdome" and an "Upside Down Pirate Ship," but whatever you call it, it's a heck of a lot of fun for pull ups and muscle-ups. From left to right, Meg, Stav, JJ, Jaz, Jorgy & Jan have a little fun with it.

The New Shed Break-In WOD:

Three Rounds For Time
20 Pull Ups
20 Wall Balls 20# / 14# (10' target)
20 Push Ups
20 Box Jumps (24"men / 20" ladies)

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: Vitamins Fail to Prevent Cancer (click for article link)

TUESDAY, Dec. 30 (HealthDay News) -- In another blow to the supposed cancer-fighting powers of vitamins C and E, new research suggests that supplement forms of the vitamins don't prevent the disease in women.
----------------------------------------------------------------------------------------------------------------------------------

Posted by Craig at 7:48 AM | Comments (18)

December 30, 2008

081231 WEDNESDAY "JT"

+++ HOLIDAY SCHEDULE: Wed, December 31st - Closed at 11:30am (all morning classes still on).
Thursday, January 1st - Come help us move at 10am to the new 'Shed'.
Muay Thai Canceled Thursday and Saturday.+++

Tami kills some kipping pull ups at the "Old Shed" (Ray and Dave watch from outside).

Workout: "JT"

21 - 15 - 9

Handstand push ups
Ring dips
Push ups

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Maps and directions to "New Shed" to be posted tomorrow. Come help us move, get free food and beer, and help us celebrate the new year on January 1st at 10am!

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

What do you think you are going miss about the "Old Shed?"

What "aren't" you going to miss?

Post responses to comments.

Posted by Jeremy Jones at 10:46 PM | Comments (10)

081230 TUESDAY "Helen"

Video of everyone doing "McFlurry" in honor of Miguel Flores (Thanks again Big Dave for filming and editing the video).

Thanks again to Liz, Will and Herm for making a special workout even more special.

Workout: "Helen"

3 rounds for time.

400m Run
21 Kettlebell swings (54lbs, 35lbs)
12 pull ups

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Did you complete your 2008 goals? Here is an exerpt from the last post at the beginning of the year:

"In brief. . . now is not the time to make plans like "I want to eat healthier this year." or "I am going to loose a few pounds." These are undefinable, impossible to track, and easy to fudge.

Now is the time to say things like "I am going to eat less than 10g of refined carbs a day from now on." and "I will lose 10 lbs of 'Fat' without loosing muscle mass." In contrast, these are clear, easy to track, and black and white. Either you accomplished them or you didn't. Either you made clear progress, or you didn't.

Physical progression is not tracked by time, it is evaluated based upon accomplishments and performance.

Just because you have been "CrossFitting" for a year doesn't mean you are a better athlete than when you started. Improvements in performance of desired tasks means that you are a better athlete.

December's "Girls and Heroes" marathon has been part of this process. By attempting these benchmark workouts, even for your first time, you have now set a point to track progress. A point to improve or a reference to loose ground.

Now we are going to go a step further. For 2008 we are asking all DCFers to come up with at least 3 goals for 2008.

One strength based (examples include, a double bodyweight deadlift, CrossFit Total of 1000, etc)
One gymnastics based (examples include, an L-sit duration, a number of consecutive pull ups, etc)
One metabolic conditioning based (examples include a sub 9 min "Helen", or "Murph" as Rx'ed, etc)

You are not limited to 3 choices. Many of us at The Shed have more than three goals to accomplish before big stopwatch signals "TIME!" for the end of the year. Think of 2008 as one big "Workout of the Year" (WOY) and you have only 365 days to finish your benchmarks.

Choose wisely, and don't be afraid to choose something big. If you "Aim for the moon. If you miss, you may hit a star. "

The final part of setting benchmarks with us is that you have to announce them publicly. So you have to post them here, or write them on the white board at The Shed. We are all in this together, and we will rely on each other for help and encouragement (as well as some reminding).

So post your goals for 2008 "WOY" in the comments section, and prepare to celebrate your victory as each one is smashed."

See everyone's posts here.

For 2009 we are asking the same thing. At least three goals, one from each category.

You don't have to post them now. Go ahead and think about them for a few days, and we will all post them in the new year.

Posted by Jeremy Jones at 3:37 AM | Comments (12)

December 28, 2008

081229 MONDAY "Gwen"

Miles looking ready for action, while Andrew bangs out some more wall ball shots.

Workout: "Gwen"

Clean & Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads used to comments.

First posted here on CrossFit.com (also what looks like the birth of "Helen")

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

5 tips for lifelong learning and the adult brain

"Learning & the Brain is a conference that gets marked on my calendar annually because I always return home having either been exposed to new information, or with a new brain teasers job interviewperspective on an old topic. Last month’s conference in Cambridge, MA, themed Using Emotions Research to Enhance Learning & Achievement, was no exception. As with previous conferences, in addition to the many keynote sessions, I focused on the adult learning strand, since so much of my time is spent providing professional development for, and collaborating with adults. Here are five conference cues as they relate to education. . . "

Click here for complete article.

Posted by Jeremy Jones at 8:58 PM | Comments (13)

December 27, 2008

081228 SUNDAY "Jackie"

Not only does Big Dave know how to do a mean box jump, he also knows how build a mean box as well - as you will see at the new gym.

Workout: "Jackie"

1000m Row
50 thrusters (45lbs)
30 pull ups

For time.

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

No breakfast, earlier sex: Japan study

"In a study of 3,000 people, those who did not regularly eat breakfast when in their early teens said they lost their virginity at an average age of 17.5, versus an overall average of age 19 for all Japanese.
For those who had a morning meal when they were younger, the average age of having the first sexual experience was 19.4. . ."

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 9:53 PM | Comments (10)

December 26, 2008

081227 SATURDAY "Nicole"

diablo%20crossfit%20darren%20talks%20trash%20to%20rick%20during%20mcflurry.jpg
Luca starts the clock and Darren is already talking trash to Rick (Kevin in the background takes the opportunity to get a head start).

Workout: "Nicole"

As many rounds as possible in 20 minutes:

Run 400m
Max rep pull ups

Post reps completed each round to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article from Mark Sisson's Daily Apple:

"The many uses of almond meal"

"As you might recall from our pie and cracker recipes, and Son of Grok’s pizza recipe we like to use almond flour or almond meal as a foundation for Primal baking. It has a similar consistency to traditional flours (albeit denser and heavier), forms good batter with eggs and other fats, and it gives whatever you’re making a nice nutty quality. Almond meal is also fairly taste-neutral; it has a distinct nutty taste that coincidentally works well with many food combinations. So just what is almond meal (or almond flour, for that matter)? . . "

Click here for complete article.

Posted by Jeremy Jones at 8:22 PM | Comments (9)

December 25, 2008

081226 FRIDAY "Fight Gone Bad"

Crime scene or typical post WOD position? You decide.

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. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

Video: From CrossFit Bellingham during the "Fight Gone Bad Fundraiser"

Posted by Jeremy Jones at 9:34 PM | Comments (9)

December 23, 2008

081224 WEDNESDAY "Angie"

+++HOLIDAY SCHEDULE!!+++
Christmas Eve: Wednesday, December 24th - Class at 6am, 9:30 and 10:30. Open gym and evening classes canceled.
Christmas Day: Thursday, December 25th - NO CLASSES

New Year's Eve: Wednesday, December 31st - Class at 6am, 9:30 and 10:30. Open gym and evening classes canceled.
New Year's Day: Thursday, January 1st - COME HELP US MOVE TO OUR NEW GYM at 10am! Moving/Partying expected to last until the early evening (3 - 4).

Muay Thai is also Canceled for the next two Saturdays!

1030 turnout for "McFlurry." Notable visitors are Liz from CrossFit San Diego (who knew Miguel personally) gray tank top in the center, Herm aka "Quads" from CF Los Altos (baldy below Liz), Will. . . who doesn't know how to make diablo horns apparently (actually he is repping the CF One World sign, totally legit) red pants next to Herm, our own Big Dave on the far left, who worked the video camera the whole time, and Rick from CF Santa Clara (and also an original DCFer) behind Liz.

Thanks for coming out and showing us a good time everyone!

Workout: "Angie"

For time:

100 pull ups
100 push ups
100 sit ups
100 squats

Complete all 100 reps of each exercise before moving on to the next.

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Scientists show how Broccoli, Cauliflower, Cabbage, etc combat cancer.

". . ."These vegetables contain compounds called isothiocyanates which we believe to be responsible for the cancer-preventive and anti-carcinogenic activities in these vegetables. Broccoli and broccoli sprouts have the highest amount of the isothiocyanates. . ."

Click here for complete article.

(So make sure you grab some broccoli on the appetizer tray at the before the Christmas Dinner -jj).

Post thoughts to comments.

Posted by Jeremy Jones at 10:31 PM | Comments (6)

December 21, 2008

081222 MONDAY "Randy"

+++HOLIDAY SCHEDULE!!+++
Christmas Eve: Wednesday, December 24th - Class at 6am, 9:30 and 10:30. Open gym and evening classes canceled.
Christmas Day: Thursday, December 25th - NO CLASSES (go spend time with your family, or watching Bond movies on cable).

Not only is Jenn helping us with a 'top secret' project for the new gym, she is also wearing a Chiquita Banana shirt and matching pants.

Workout: "Randy"

75 Power Snatches at 75lbs for time.

Post time to comments.

Video: Sage Burgener demonstrates the Power Snatch with her dad Mike narrating.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

The biggest losers are getting bigger.

"We know that when we watch The Biggest Loser on television that what we are watching is a carefully contrived fiction. The people on the show, the people wearing the colorful T-shirts and sleeping in coordinated colorful rooms, they are an experiment in social conditioning. If you give people enough money and put them into team environments, you can get them to do anything, even things that are painful and potentially harmful to their metabolisms. You can scream at them and walk on their legs and they will do it, even when you make them cry 14 times a day, they will do it. And you can trot out past winners and say, "Look, it works. See? It totally works." That's what they say, anyway.
Check out a few of the former Losers and how they are doing now. . . "

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 9:58 PM | Comments (7)

December 20, 2008

081221 SUNDAY

Darren reps his DCF shirt on the DCF platform.

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.

Compare to results posted here.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Quality of sleep determines where memories are stored.

As time passes, our memories are transferred to different parts of the brain in order to ideally store our past experiences. While scientists have known that sleep plays an important role in helping consolidate memories, a new study investigates the role of sleep a step further, and shows how one night of sleep can lead to changes in brain activity six months after an event has occurred. . .

click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 11:39 PM | Comments (3)

December 19, 2008

081220 SATURDAY "Kelly"

Rick may be "two timing" with Jason's gym CrossFit Santa Clara, but he will always be a "DCFer". Hector's face says how much he loves lunges.

Workout: "Kelly"

5 rounds for time.

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Going outside -- even in the cold -- improves memory and attention

U-M psychology researchers Marc Berman, John Jonides and Stephen Kaplan found memory performance and attention spans improved by 20 percent after people spent an hour interacting with nature.
Researchers believe the findings could have broader impact on helping people who may be suffering from mental fatigue.

"Interacting with nature can have similar effects as meditating," Berman said. "People don't have to enjoy the walk to get the benefits. We found the same benefits when it was 80 degrees and sunny over the summer as when the temperatures dropped to 25 degrees in January. The only difference was that participants enjoyed the walks more in the spring and summer than in the dead of winter." . . .

Click here for complete article.

Posted by Jeremy Jones at 9:07 PM | Comments (8)

December 18, 2008

081219 FRIDAY "GI Jane"

Judy and George kicking ass in the 0600 class.

Workout: "GI Jane"

100 "Burpee Pull Ups" for time

A "Burpee Pull Up" is performed by kicking the legs back and dropping down into a push up position, completing a push up, bringing the feet back to the starting position, standing up, jumping to do a pull up.

-Chest must hit the floor each rep or it doesn't count.
-Chin must go over bar every time or it doesn't count.
-Bar must be at least 6" above your outstretched fingers at your furthest reach (heels down).

Post time to comments.

Video: Greg Amundson does "GI Jane" in 10:17

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

A Stroke Against Autism - Exercise Can Play a Big Part in Curbing Symptoms of Autism and Similar Disorders

". . . Exercise helps many children with autism spectrum disorders - a term that encompasses various degrees of autism - cope in other ways, medical experts say. Aerobic activity can lengthen an autistic child's attention span, improve behavior and foster friendships with other kids.

A team of researchers at the Douglass Developmental Disabilities Center at Rutgers State University of New Jersey studied the effect of jogging and walking on a 5-year-old autistic boy.

After jogging, the boy showed much less self-stimulation - which can take many forms including rocking, hand-clapping or biting. The effect diminished after 40 minutes, though his behavior remained better than before his exercise.

"The exercise had to be intense," center director Sandra Harris said. "It was the vigorous impact of the activity that seemed to make the difference.". . ."

Click here for complete article

Posted by Jeremy Jones at 8:30 PM | Comments (21)

December 17, 2008

081218 THURSDAY "Diane"

+++JANUARY 1st IS OUR BIG MOVE DAY - SEE BELOW!+++

Lauren observes Jenny P's great full extension form on a push press.

Workout: "Diane"

21 - 15 - 9 rep rounds for time of

Deadlift (225, 185, or even 45lbs if you need to work on form)
Handstand Push Ups

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Mark Sisson's Top 10 Favorite Books

"A few readers have asked me to offer up a list of my favorite books. That’s always a tough call since typically my favorite book is the one I’ve just finished (I also typically don’t finish a book I don’t like). Nevertheless, there are a few books that are probably more relevant to MDA and my health and fitness philosophies than others. In no particular order, here are five novels and five from the “health/medicine/fitness” category that come to mind as having shaped my worldview one way or another. . . "

Read complete article here.

Post thoughts to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

As many of you may know (or should know) we are moving to our new "Shed" this month.

On January 1st we will be having a final workout at the Shed in the late morningm (10AM), moving all the stuff onto trucks/trailers, then unveiling the new gym and having a big party (free food, refreshments, and beer).

If you'd like to help us move, and say 'goodbye' to our little Shed and say 'hello' to a new gym and a new year, post to comments below.

Posted by Jeremy Jones at 8:43 PM | Comments (18)

December 16, 2008

081217 WEDNESDAY "Badger"

Jimmy a few months into CrossFit on the left, about a year later on the right (and time for some new shorts!)

Workout: "Badger"

3 rounds for time.

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article from Dough Chapman at Hyperfit USA.

"Clock Whores"

"We first started doing CrossFit back in late 2004 and affiliated in early 2005. The single greatest innovation the program advocated was the time clock. The clock measures what each specific workout is and creates a unique performance data point. I introduced the concept to my clients to help them shift perspective on training. The paradigm shift was profound, and resulted in shifting the training from not just working hard; we were working very hard, and being able to measure their specific performance in every workout. . .
. . .Definition of a Clock Whore: Person who is so obsessed with beating the clock/others that they will prostitute themselves and sacrifice important and vital components of training such as range of motion, repetitions or other performance metrics for a "better" time. . . "

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 8:58 PM | Comments (16)

December 15, 2008

081216 TUESDAY "Filthy Fifty"

Gwen dominates some tire flips, as Rebeka gets ready for her set with the tire.

Workout: The "Filthy Fifty"

Click here to see the last time we did the Filthy Fifty at the Shed.

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: Pollution and Chemicals has the future male population on the run.

". . .Many have been identified as "endocrine disrupters" – or gender-benders – because they interfere with hormones. These include phthalates, used in food wrapping, cosmetics and baby powders among other applications; flame retardants in furniture and electrical goods; PCBs, a now banned group of substances still widespread in food and the environment; and many pesticides. . . "

Click here for complete article.

Posted by Jeremy Jones at 10:20 PM | Comments (8)

December 14, 2008

081215 MONDAY

Darren gets into the holiday spirit.

Workout:

Back Squat - 3, 3, 3, 3, 3
Strict Press - 3, 3, 3, 3, 3,
Deadlift - 3, 3, 3, 3, 3

You can go through all of one movement completely or rotate through the movements each set.

Post max loads for each movement to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

New study links hormone use to increased breast cancer risk.

". . .Taking menopause hormones for five years doubles the risk for breast cancer, according to a new analysis of a big federal study that reveals the most dramatic evidence yet of the dangers of these still-popular pills.

Even women who took estrogen and progestin pills for as little as a couple of years had a greater chance of getting cancer. And when they stopped taking them, their odds quickly improved, returning to a normal risk level roughly two years after quitting.

Collectively, these new findings are likely to end any doubt that the risks outweigh the benefits for most women.

It is clear that breast cancer rates plunged in recent years mainly because millions of women quit hormone therapy and fewer newly menopausal women started on it, said the study's leader, Dr. Rowan Chlebowski of Harbor-UCLA Medical Center in Los Angeles. . . "

Click here for complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 9:55 PM | Comments (23)

December 13, 2008

081214 SUNDAY "Erin"

A couple of months ago Jasmine couldn't do a single pull up. Now she is a pull up machine.

Workout: "Erin"

Five rounds for time:

Dumbbells split clean, 15 reps (40lbs is Rx'ed)
21 Pull-ups

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Mis-Judged study:

"'Low Carb' diets can affect dieter's cognition skills"

". . .Low-carb dieters showed a gradual decrease on the memory-related tasks compared with the low-calorie dieters. Reaction time for those on the low-carb diet was slower and their visuospatial memory was not as good as those on the low-calorie diet. However, low-carb dieters actually responded better than low-calorie dieters during the attention vigilance task . . .

. . .The hunger-rating did not vary between participants on a low-carb diet and those on a low-calorie diet. The only mood difference between dieters was confusion, which was higher for low-calorie dieters during the middle of the study.

"Although this study only tracked dieting participants for three weeks, the data suggest that diets can affect more than just weight," says Taylor. "The brain needs glucose for energy and diets low in carbohydrates can be detrimental to learning, memory and thinking." . . ."

Click here for complete article.

It is just great how the "sure" the article is, considering it was 19 women, for three weeks, and the results were pretty mixed (low carb had higher attention and less confusion, but weaker memories and reactions?). I guess we will also have to wait until Feb 2009 to see the actual calorie numbers and macro nutrient breakdowns. -jj

Post thoughts to comments.

Posted by Jeremy Jones at 8:02 PM | Comments (4)

December 12, 2008

081213 SATURDAY "Mr. Joshua"

Issiah (Santa's little helper) has ushered in some Christmas gifts early.

Workout: "Mr. Joshua"

5 rounds for time:

Run 400 meters
30 Glute-ham sit-ups (sub abmat sit ups for scaled down version)
250 pound Deadlift, 15 reps (sub lower weight for scaled down version)

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article from Mike O'Donnel at "The IF Life":

Make your own flu shot. . . or just stay healthy in the first place.

A recent post over at Marks Daily Apple about flu shots reminded me that tis the season for mass panic and blind faith in some magical formula to save us all. Now, I have never had a flu shot (and never will) but that is my personal choice. Heck everything I do to my body is my choice. If someone wants a flu shot it’s their choice to do, but they better know why they are doing it….and not just taking someone else’s word for it. So below I list my reasons I do not ever get a flu shot:

Click here for the complete article.

Post thoughts to comments.

Posted by Jeremy Jones at 10:45 PM | Comments (4)

December 11, 2008

081212 FRIDAY "2 minute defense"

Jenny's going away party. We miss you Jenny!

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

Notice it says "foot" not meters. Scale the bar weight as needed for proper form.

Post total time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article (Thanks to Judy for the good read!):

Exercise builds small blood vessels in the brain, study says

". . .The models showed that the exercisers had 43% more blood vessels with a diameter of 0.4 millimeters to 0.6 millimeters. While an average of about 100 blood vessels of that size was found in the non-exercisers, an average of 143 was found in the exercisers. More important, there are thousands of blood vessels in the brain that are smaller than 0.4 millimeters, Rahman said, so it's likely that exercise also increases the number of smaller blood vessels. . ."

Click here for complete article.

Post thoughts to comments.

Exercise builds small blood vessels in brain, study says

Milwaukee Journal Sentinel

12-03-08

Dec. 2--CHICAGO -- Exercise is known to help prevent cognitive decline and maintain the brain as people age, and now researchers think they know one reason why.
People who engaged in long-term, regular exercise had substantially more small blood vessels in their brains and more blood flow than people who performed little exercise over the years, according to a study presented Monday.

"Exercise increases the number of blood vessels in other parts of the body," said lead researcher Feraz Rahman of Jefferson Medical College in Philadelphia. "What we didn't know is that it also affects the brain."

The researchers used magnetic resonance imaging and a new three-dimensional computer reconstruction to make models of small blood vessels and blood flow in the brains of 12 healthy adults ages 59 to 75. None was considered to be cognitively impaired.

The study was presented at the Radiological Society of North America's annual meeting and is expected to be published in the next few months. It was conducted at the University of North Carolina-Chapel Hill.

Half the volunteers had engaged in aerobic exercise at least three hours a week over the previous 10 years. The other group exercised less than one hour a week.

The models showed that the exercisers had 43% more blood vessels with a diameter of 0.4 millimeters to 0.6 millimeters. While an average of about 100 blood vessels of that size was found in the non-exercisers, an average of 143 was found in the exercisers. More important, there are thousands of blood vessels in the brain that are smaller than 0.4 millimeters, Rahman said, so it's likely that exercise also increases the number of smaller blood vessels.
Rahman compared the exercise effect to that of the branching system of a tree. While there were similar numbers of larger blood vessels and arteries, the number of smaller vessels branching off from them was reduced in the less active people.

"Other studies have shown that exercise prevents cognitive decline in the elderly," he said. "The blood vessel and flow differences may be one of the reasons. Aerobic exercise is a vital part of healthy aging."

New vessels formed

The growth of new blood vessels, a process known as angiogenesis, is known to occur around the body, including in the brain, as a response to regular exercise, said David Harder, associate dean for research at the Medical College of Wisconsin.
The researchers "have confirmed what we've known using newer technology," he said. "They can actually see and count the blood vessels."

Exercise initiates a complex process that leads to the formation of new blood vessels in the brain, Harder said. When the muscles of the body are used, electrical impulses are sent from the spine through long nerve fibers to the brain.

These electrical signals stimulate cells in the brain known as astrocytes. The astrocytes, in turn, send out a type of fatty acid that causes blood vessels to dilate. The substance, known as EET, also promotes the growth of new blood vessels, he said.

Exercise doesn't make people smarter, he said, but older people who regularly exercise tend to be more alert. And the increased blood flow in the brain that is established as a result of exercise might help maintain cognitive function as people age, said Harder, who also serves as director of the college's Cardiovascular Research Center.

"It probably is beneficial in terms of being able to maintain a normal functioning brain," he said.
For instance, Harder said his lab has been looking at slices of brains from people who died after being diagnosed with Alzheimer's disease. Those brain slices show a lack of density of small blood vessels known as capillaries.

Relationship to stroke

The study also might explain why people who exercise are less likely to have a stroke, said Arvind Ahuja, chairman of neurosurgery at Aurora St. Luke's Medical Center in Milwaukee.
"Exercise induces a lot of changes in the body that you are not aware of," he said.
For instance, exercise prompts the release of substances that help improve blood flow, he said.

But a key question still needs to be resolved.

Does exercise not only increase the number of blood vessels and capillaries, but also help maintain cognitive function, asked Vivek Prabhakaran, assistant professor of neuroradiology at the University of Wisconsin-Madison's School of Medicine and Public Health.
Some observational studies suggest exercise helps people retain their mental ability as they age.

But a larger study that measures blood vessels and cognitive performance together is needed.
The University of North Carolina and the National Institutes of Health funded the study.

Posted by Jeremy Jones at 3:40 PM | Comments (14)

December 10, 2008

081211 THURSDAY "Daniel"

+++6am Thurs Morning Class Canceled+++

Shane always has a very nice smile while working out.

Workout: "Daniel"

For time.

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article from Mike O'Donnel at The IF Life:

Surviving the Holiday Weight Gain Trap.

"Well the holiday season is upon us, and so is the chance that we could sabotage our fat loss efforts and pack on the holiday pounds. But it doesn’t have to be that way! Imagine if you were able to keep healthy, still look and feel great, enjoy holiday parties and still lose fat. It’s possible with a few tricks. Hey I’ll be the first one to tell you NOT to stay home and go out and have some fun, of course fun doesn’t have to mean drinking egg nog till you are sick or diving into a desert tray. It just means that you can have some fun, but also if you understand how to counteract a few “off” days you may have then things are not so bad. So here are some tips and tricks on how to survive from now until New Years. . ."

Click here for complete article.

Posted by Jeremy Jones at 8:49 PM | Comments (19)

December 9, 2008

081210 WEDNESDAY "Cindy"

From left to right: Miles, "Quads", Carry, Hector, Ashley, Jared, Amy, and Nancy "swing for the fences" against Helen.

Workout: "Cindy"

As many rounds as possible in 20 min -

5 Pull-ups
10 Push-ups
15 Squats

Post number of rounds completed to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: Personal care products might contain harmful chemicals.

. . .THE DIRTY DOZEN
At least that's what the National Geographic Green Guide authors call the 12 chemical ingredients to avoid in cosmetics and other personal-care products. . .

Read complete article here.

Post thoughts to comments.

Posted by Jeremy Jones at 9:40 PM | Comments (10)

December 8, 2008

081209 TUESDAY "Michael"

Oh yes. A new "Shed" is coming. . .January 1st.

Workout: "Michael"

3 rounds for time.

800m run
50 back extensions
50 sit ups

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

DCF Exclusive! Article From Diablo CrossFit's own Mark Lind:

After the couple weeks ago's posting on fish oil and cod liver oil, I happened to be at both Whole Foods and Costco in the same day. I also happened to have a pen and paper handy, so I decided to see about pricing of fish oil. Things to consider when doing comparisons... since Fish Oil is not a "drug", there is no standard "dose" like there is with something like Ibuprofin, so you can't compare "per serving" on different labels. In addition, some fish oil is purified to remove most of the non Omega-3 elements. This makes total volume of fish oil an invalid comparison (some fish oil has more Omega-3 per ml than others).

When reading labels for comparison purposes, it's important to normalize to the amount of EPA, DHA and "other" Omega-3s you get per serving, then calculate: the total servings in the container multiplied by the total omega-3 per serving to get grams of Omega-3 in the container you are buying. Divide the price for the container by this number to come up with the omega-3 per dollar figure.

Another thing to consider when comparing prices is the "fish burp" element. I have been paying up and taking high grade liquid fish oil for several months (I drink it straight--the fancy lemon flavored stuff), and I have never had a fish burp. I have heard that cheaper oils (both liquid and capsules) have a higher fish burp component to them. You can also purchase enteric coated capsules so the fish oil doesn't get let out until it passes your stomach (making fish burps impossible since burps come from your tummy). I am not sure if enteric coating interferes with absorption, however (anyone seen any studies on this?)

Lastly, consider the convenience factor. Transporting and keeping capsules around is very handy, although there's a big difference between taking 17 capsules per day and taking 5 per day (to get your 5g Omega-3 per day we'll use as a reference).
All that said, here are the numbers...

Post thoughts to comments.

Posted by Jeremy Jones at 11:04 PM | Comments (28)

December 7, 2008

081208 MONDAY "Isabel"

Our very own Stavros representing at CrossFit NSC in Scotts Valley

Workout: "Isabel"

Snatch 30 reps for time (135lbs is Rx'ed, but a weight should be used that can be handled properly).

Post time and load used to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article from Mark Sisson's Daily Apple

New links between exercise and cancer.

". . . And, as the Swedish medical school Karolinska Institutet so bluntly put it, exercise “cuts cancer death in men,” too. The Swedish researchers examined some forty thousand men of varying ages for seven years. Of that group, around 3700 developed cancer; 1,153 died from it. For those cancer patients who also walked or cycled for at least thirty minutes a day, the survival rate increased 33% against those who didn’t exercise at all. An extensive (60 to 90 minutes a day) exercise program was even shown to reduce the incidence of cancer by 16%. . ."

Click here for complete article

Post thoughts to comments.

Posted by Jeremy Jones at 7:55 PM | Comments (15)

December 6, 2008

081207 SUNDAY "Tabata This"

Jason shows good full extension while wife Amy counts reps.

Workout: "Tabata This"

From CrossFit.com FAQs:

Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53."

Post scores to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: Happiness is infectious, and your friends' friends' friends may influence your happiness.

"In a study that looked at the happiness of nearly 5000 individuals over a period of twenty years, researchers found that when an individual becomes happy, the network effect can be measured up to three degrees. One person's happiness triggers a chain reaction that benefits not only their friends, but their friends' friends, and their friends' friends' friends. The effect lasts for up to one year.
The flip side, interestingly, is not the case: Sadness does not spread through social networks as robustly as happiness. Happiness appears to love company more so than misery. . .

. . . the researchers found that when an individual becomes happy, a friend living within a mile experiences a 25 percent increased chance of becoming happy. A co-resident spouse experiences an 8 percent increased chance, siblings living within one mile have a 14 percent increased chance, and for next door neighbors, 34 percent.

But the real surprise came with indirect relationships. Again, while an individual becoming happy increases his friend's chances, a friend of that friend experiences a nearly 10 percent chance of increased happiness, and a friend of *that* friend has a 5.6 percent increased chance—a three-degree cascade. "

Click here for the complete article.

Post thoughts to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++

DCF Crew Member Katy Stewart and her husband, Elan and son, Drake are featured in today's Conta Costa Times! They are innkeepers at the East Brother Light Station on East Brother Island near Richmond - how cool is that? The CC TImes reports that they are relinquishing their posts soon. Hopefully, they'll be closer to their DCF family - that's a heck of a commute for the DCF Girls class, Katy!.

Read article here: Historic Richmond B&B seeks innkeeper

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Posted by Jeremy Jones at 9:48 PM | Comments (10)

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):

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

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 4, 2008

081205 FRIDAY "Nancy"

Not only does Gwen's 3 year old daughter Jada throw down a mean game face. . . she can also bust out burpees faster than her mom (who is pretty darn fast).

Workout: "Nancy"

5 rounds for time:

400 meter run
15 Overhead squats (use 95lbs, 65lbs, 45lbs, or a stick - whatever you can handle with proper form)

Post times to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article by Robb Wolf at CrossFit Norcal

(Holiday) "Aftermath"

"We had an interesting consensus amongst most of our clients today: “I Feel Like Shit”. These folks have been eating a clean, paleo-esque diet for anywhere from one to several months and have been feeling and performing great. Then Thanksgiving happened.

These folks added in a a bunch of wheat in the form of bread and stuffing, mashed potatoes, deserts of every imaginable variety...a goodly bit of booze (makes dealing with family easier...so I’ve heard) and today was pretty damn rough. It’s an interesting lesson because these folks were not sick on their previous food of good protein, fats, fruits and veggies. They feel like hell from the good-ol grains and carbs the food pyramid is built on. Interesting, no? Here were the common complaints. . ."

Click here for complete article.

Post thoughts to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Observation from yesterday's article:

From the article: "Founded in 1983, Bally operates 347 facilities nationwide that serve at least 3.1 million customers."

3,100,000 customers divided by 347 facilities is about 8,933 clients per gym.

Post thoughts to comments.

Posted by Jeremy Jones at 9:40 PM | Comments (14)

December 3, 2008

081204 THURSDAY "Barbara"

'Handyman' Nick counts reps for Brodie.

Workout: "Barbara"

5 rounds, Each round for time:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Rest 3 minutes in between each round.
Post time for each of 5 rounds and total time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

"Bally's Total (BANKRUPT) Fitness" . . .Again! (Click for complete article).

Failing economy or "Fitness Regime Change" ? Post thoughts to comments.

(my observation using 'Google Trends')

Posted by Jeremy Jones at 7:48 PM | Comments (15)

December 2, 2008

081203 WEDNESDAY "Fran"

'Hardway' coaches Holly during her last Fight Gone Bad experience (and no, this was not a posed picture).

Workout:

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article from Scott Kustes at Modern Forager:

What are Advanced Glycation End products:

"A reader sent in a question about Advanced Glycation End-Products, or AGEs. He basically wanted to know what they are, how they’re formed, and how the body deals with them. In this post, I’ll attempt to answer that question to see what this tells us about what to eat and how to prepare it. . . "

Read entire article here.

Post thoughts to comments.

Posted by Jeremy Jones at 9:56 PM | Comments (10)

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:

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

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 30, 2008

081201 MONDAY "New Schedule Starts TODAY!"

+++See below for new schedule+++

+++Jenny V's Last Workout Today, come join us for the party at 6pm (bring some food if you'd like).+++

Fight Gone Bad on Saturday. From left to right: 'Hardway' Bryan, 'I should have gone heavier' Holly, 'Venezuelan Vixen' Jenny V, Craig, Carry W, Meg, Jasmine, 'Handyman' Nick, Donna, Brodie and Lauren get some FGB action.

Workout: "Jenny's Last DCF WOD"

5 Handstand Push ups
10 Knees to elbows
15 Jumping Squats
20 Back extensions (or light 'good mornings')

As many rounds as possible in 20 minutes.

Post rounds completed to comments.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Naps boost sophisticated memory

Indeed, scientists increasingly are focusing less on sleep duration and more on the quality of sleep, what's called sleep intensity, in studying how sleep helps the brain process memories so they stick. Particularly important is "slow-wave sleep," a period of very deep sleep that comes earlier than better-known REM sleep, or dreaming time.
Fishbein suspected a more active role for the slow-wave sleep that can emerge even in a power nap. Maybe our brains keep working during that time to solve problems and come up with new ideas. So he and graduate student Hiuyan Lau devised a simple test: documenting relational memory, where the brain puts together separately learned facts in new ways.

Click here for complete article

Post thoughts to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

New Schedule:

We have added some new class times as well as modified some class times. Please note the primary differences:

-There is now class EVERY WEEKDAY at 9:30 and 10:30am.
-Evening Classes are ON THE HOUR.
-Sundays are "BRING YOUR FRIENDS" day. Sundays are free to all people looking to get started in CrossFit. So it is a great time to bring a friend!
-Muay Thai Kickboxing is open to all DCF members (no extra charge for Muay Thai)!

Posted by Jeremy Jones at 7:08 PM | Comments (6)

November 29, 2008

081130 SUNDAY "Helen"

Julie, Paula, Katy and Jasmine do Fran. . . (and it's alright Katy, Fran makes most of the veterans cry too).

Workout: "Helen"

3 rounds for time.

400m run
21 kettlebell swings 1.5 pood or 54lbs
12 pull ups

Post time to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Researchers identify a potentially 'universal' mechanism of aging

Oberdoerffer found that a primary function of sirtuin in the mammalian system was to oversee patterns of gene expression (which genes are switch on and which are switch off). While all genes are present in all cells, only a select few need to be active at any given time. If the wrong genes are switched on, this can harm the cell. (In a kidney cell, for example, all liver genes are present, but switched off. If these genes were to become active, that could damage the kidney.) As a protective measure, sirtuins guard genes that should be off and ensure that they remain silent. To do this, they help preserve the molecular packaging—called chromatin—that shrink-wraps these genes tight and keeps them idle. . .
. . ."We then began wondering what would happen if we put more of the sirtuin back into the mice," says Oberdoerffer. "Our hypothesis was that with more sirtuins, DNA repair would be more efficient, and the mouse would maintain a youthful pattern gene expression into old age."

That's precisely what happened. Using a mouse genetically altered to model lymphoma, Oberdoerffer administered extra copies of the sirtuin gene, or fed them the sirtuin activator resveratrol, which in turn extended their mean lifespan by 24 to 46 percent. . .

Click here for entire article

Post thoughts to comments.

Posted by Jeremy Jones at 7:10 PM | Comments (12)

November 28, 2008

081129 SATURDAY "Fight Gone Bad"

Alex eats 225lb thrusters for breakfast (usually at 6am).

Workout: "Fight Gone Bad"

n this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

Post score to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article:

Holiday Crime Prevention Tips from CrossFit Alpha (By Chris Drewry)

The holidays are upon us. A time for reflection, thanksgiving, family, and merriment. This season of the year empowers some of us with a sense of giving and charity, but for others it can embolden them to commit acts of violence and wickedness. Unfortunately, crime doesn't take a holiday. In fact, it often spikes during the holidays.
One of the more common crimes is the personal attack. Be it in the form of a robbery or assault, this is one of the most pervasive encroachments of our personal security that can occur, and can often scar victims emotionally and mentally. Especially when it occurs this time of year.

The question that begs to be answered it this: How can we reduce our chances of becoming a victim to a personal attack if we are alone? . . .

Click here for complete article

Post thoughts to comments.

Posted by Jeremy Jones at 8:18 PM | Comments (6)

November 27, 2008

081128 FRIDAY "Versus" and Turkey Trot round up

+++NEW SCHEDULE STARTING MONDAY! See below for details+++

HOLIDAY SCHEDULE:
Friday: 10am
Saturday: 10am
Sunday: 10am

Our "Turkey Trot" crew taking off at the beginning of the race with their "Turkeys" (Medicine balls ranging from 6 - 20 lbs).

Click Continue Reading for more photos.