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.

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.

Olympic Weightlifting Warm Up: Power snatch to overhead squat, 30 reps. Use as many sets as desired. Moderate weight.

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)

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.

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?

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.

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.

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!

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.

RAIN OR SHINE - dress appropriately

10AM - registration, workout explanation, heat assignments

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).

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.

"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.

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.

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.

". . . 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.

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.

". . .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?

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.

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.

Post caption to comments.

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.

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!

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.

". . ."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.

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.

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.