080616 MONDAY “That was Easy”

*** TUES. 8AM CLASS CANCELED, MUAY THAI CANCELED THURS & SATURDAY *** (Luca is getting a much needed vacation).

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Quote of the week: “I would say ‘that the only easy day was yesterday’, but I know that I won’t be sore from yesterday until tomorrow.”

Workout:

Power Snatch 1 rep

Overhead Squat 2 rep

Start at a moderate weight (50%-70% of your approximate OHS max), add increments of 10 lbs (if you can power snatch more than 95) or increments of 5 lbs until failure. Back off one increment and perform as many OHS as possible with that weight.

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“The only fat loss guide you will ever need”

From “The IF Life” Blog (Mike’s Stuff is phenomenal).

http://www.projectfit.org/iflifeblog/fatlossguide.jpg

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  • Luca Z.

    JUST TO LET EVERY ONE KNOW THERE WILL NOT BE A CLASS TOMORROW MORNING AT 8, LUCA IS GOING ON VACATION FOR THE WEEK, THURSDAY CLASS WILL BE RUN BY CRAIG, AND ALSO NO MUAY-THAI CLASS ON THURSDAY EVE, AND SATURDAY MORNING, SEE YOU ALL NEXT WEEK

  • Stavros

    Hey everyone,

    On the topic of IF (i.e. intermittent fasting). I started last week, did it 3 days(Tue/Thu/Fri) and only ate between the hours of 12-6. Tried to ease into it and had a hard time letting go of the “security blanket” which is food. Felt surprisingly well during the fasts. I was concerned about fasting on days I work at the firehouse for fear of “bonking” during a fire or training. I can say that today helped ease those fears.

    This week I will be IF all week, M-F, and eating only 12-6 on those days. Today, I got to work around 0730, after getting up just before 0600 to get ready, etc. Had black coffee and water on the way to work. Got to work, checked gear out, then heard that we were training. Went to the tower, cut a bunch of holes on the roof prop, pulled almost 1,000 feet of hose, threw ladders, and felt great doing it. Got done with all that by 1130, got back to the station and was hungry but not starving. I feel more comfortable with IF that I did before today, thats for sure. The hardest part isn’t the not eating, it’s letting go of the routine and comfort that eating brings to me.

    It seems mathematical that some weight loss will occur. I’m also looking forward to learning more how the body responds to these changes and hope to see the positive results that Mike talks about on the IF page. So far so good!

  • J Jones

    The hardest thing about IF for me is getting enough calories in the compressed time window. I usually don’t do too many days back to back for the simple fact that I have a hard enough time just getting enough calories in the first place!

    I also find that working out in the middle of a fast doesn’t work well for me (no food before or after the workout). If I can eat before the workout – I’m good. If I can eat right after – I’m good. If I have been fasting for 10+ hrs, then I go another 6 or 8 after a workout, I just don’t feel good later. I think I might be more sore as well.

    There is a good post on deck for tomorrow regarding the hormone ghrelin and fasting. Make sure you read the article.

    0600 workout from the CF mainpage:

    50 Sit-ups
    50 Double-unders
    50 Sit-ups
    Walking Lunge, 50 steps
    50 Sit-ups
    50 Burpees
    50 Sit-ups

    jj – 13:17
    Jimmy – 14:17
    Carry – 15:17

    -jj

  • Jasmine

    Great girls class today! There were six of us and we all pushed ourselves… especially with those burpees!

    It was especially fun to see Brittany and Shannon there, who came to the girls class for the first time.

    Also, I just want to give a great good bye to Nikala who is on her way for a new journey down south! Nikala, I have really enjoyed the short time we have spent working out together and wish you well in the future ahead. I appreciate your energy and strength at the gym. Your committment to fitness is amazing and inspiring! You will be missed by many here at Diablo Crossfit 🙂

  • Luca Z.

    I just happened to be working out at the same time as the girls and I have to say that it was fun to see all those ladies working hard, Sarah’s got a great thing going, we are lucky to have her at the Shed.
    I second Jasmine on Nikala, it was great working out with you and you are going to be miised a lot at the gym, good luck to you and Erick.

  • Stavros

    1700 workout at the station;

    For time:
    50 Sit-ups
    50 Double-unders
    50 Sit-ups
    Walking Lunge, 50 steps
    50 Sit-ups
    50 Burpees
    50 Sit-ups

    17:12 as RX’d (DU’s and non-weighted sit ups)

    I’m horrible at Double-Unders.

    Nikala and Eric, we’ll miss you both! Represent DCF in So-Cal. Hopefully see you both soon.

  • Mark L.

    …and have a great vacation, Luca! Say “hi” to Mickey and Ariel for me!

  • Darren

    Nikala and Eric miss you too.

    And Nikala, me and Meg still owe you a beer.