Wednesday - Mar 10, 2010
Frank demonstrating the March "Challenge of the Month" (see below for details).
Olympic Weightlifting Warm Up: Power snatch to overhead squat, 30 reps. Use as many sets as desired. Moderate weight.
Workout:
30 Muscle Ups for time (bar or ring muscle ups acceptable).
Intermediate: 6 chest to bar pull ups, 6 ring dips, 10 rounds
Novice: 6 chest to bar pull ups, 6 ring dips 8 rounds (using bands if required)
Log your results online by clicking here.
March "Challenge of the Month" is Underway
In case you missed it at the gym, this month's "ChOM" is a flexibility challenge. It involves standing on a 24 inch box and lowering a 26lb kettlebell as low as possible with the knees locked. Then measuring the distance from the bottom of the KB to the floor. Then measuring the distance between the hands on a complete shoulder dislocate (that means going forward and back without bending the arms at all). Then add these two distances together. The lowest score wins!
Try as many times as you'd like. Everyone still has more than 3 weeks to get as flexible as possible before the final day.
(I also wanted to say thanks again to Adam out at Alchemy CrossFit out in Ontario, Canada for giving us the idea of the "Challenge of the Month". It has become hugely popular at our gym! If you are ever rolling through Hamilton, check out their place, it is great! -jj)
Week 1 Affiliate Team Standings in "Continue Reading" below.
Click Here to Continue reading "Wednesday - Mar 10, 2010"
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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 | Click Here For Comments (23)
Monday - Mar 8, 2010
Laci took second place at the "CrossFit East Bay Throwdown" on Saturday. Congratulations Laci!
Read the whole story by our 'man in the field' Matt F by clicking "Continue Reading" below.
Workout: Back Squats
5 - 5 - 5 - 5 - 5
Metabolic Conditioning Workout:
3 rounds for time.
20 wall ball (Advanced: 20lb/10ft, Intermediate: 14lb/10ft, Novice: 10lb/8ft)
30 double unders* (Novice: 15 attempts)
60 single unders*
*Mix up double unders and single unders as desired. Each type can be completed consecutively, or you can do 'single, single, double. . .' thirty times for example.
Log your results online by clicking here.
Have you seen our Events Page lately?
Click Here to Continue reading "Monday - Mar 8, 2010"
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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
Click Here to Continue reading "Sunday - Mar 7, 2010 "Nicole""
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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:
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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).
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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 | Click Here For Comments (13)
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 | Click Here For Comments (3)
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?
Click Here to Continue reading "Tuesday - March 2, 2010"
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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"
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.
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.
"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 3:05 PM | Click Here For Comments (8)
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.
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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 | Click Here For Comments (15)
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!
"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.
"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 3:29 PM | Click Here For Comments (23)
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 | Click Here For Comments (11)
Wednesday - Feb 24, 2010
Hector and Aaron. Handstand push ups, or holding down the planet? You decide.
Workout: "Annie with extra knees to elbows"
For time:
50 Double Unders
50 ABMAT Sit-ups
3 Knees-to-elbows
40 Double Unders
40 ABMAT Sit-ups
6 Knees-to-elbows
30 Double Unders
30 ABMAT Sit-ups
9 Knees-to-elbows
20 Double Unders
20 ABMAT Sit-ups
12 Knees-to-elbows
10 Double Unders
10 ABMAT Sit-ups
15 Knees-to-elbows
Post total time.
Log your results online by clicking here.
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 | Click Here For Comments (14)
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 | Click Here For Comments (25)
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!
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 6:15 PM | Click Here For Comments (11)
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!
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 6:53 PM | Click Here For Comments (12)
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 | Click Here For Comments (8)
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 | Click Here For Comments (18)
