081106 THURSDAY “Disagreement Gone Bad”

+++CPR CLASS THIS SUNDAY, 10am – 2pm, SEE BELOW FOR DETAILS+++

+++MUAY THAI CANCELED TONIGHT+++

diablo%20crossfit%20emily%20gets%20a%20rip%20and%20smiles%20about%20it.jpg

Sometimes, all the chalk in the world can’t save your hands. Emily laughed it off before taping up and going back in for more pull ups.

Workout:

“Disagreement Gone Bad”

With a continuously running clock perform each of the following exercises for one minute. At a call of ‘rotate’ each athlete will move to the next station. Count repetitions for all exercises, and the cumulative total is your ‘score’

1 min Row (count calories)

1 min Box Jump (20inch, or 12in box)

1 min Medicine ball clean (20lb ball)

1 min push press (75lb, 45lb, or 20lb bar)

1 min rest

3 rounds total. Post score to comments.

If you do not have a partner to count for you, keep a running total for each round and write it down during the rest interval (i.e. 15 calories, then box jumps start counting at 16, 17, etc).

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Article from the Blog of Dr. Micheal R. Eades:

Protein Power vs Intermittent Fasting

“. . . MD and I feel strongly that we as a species have a genome that was molded by the forces of natural selection over the past few million years to operate optimally on the food that was at hand during those few million years. What was available? Mainly fairly high-protein, high-fat fare. There weren’t a lot of carbohydrates readily available until the advent of agriculture a few thousand years ago. For the time that we developed our ancestors ate meat, fish, insects, clams, reptiles and pretty much anything live they could get their hands on. This primarily protein and fat diet was supplemented with whatever fruits, nuts, berries, roots, shoots and tubers were in season. Work done by Loren Cordain shows that, based on the Ethnographic Atlas, modern day hunter gatherers get about 65 percent of their calories from animals and the other 35 percent from plants. Most researchers believe that Paleolithic man got more than that from animals because during Paleolithic times many more large animals roamed the earth than do today. In fact, Paleolithic man hunted many of these large animals to extinction. . .

Taking 3000 kcal as being the average (it’s probably on the low side) daily energy intake of our Paleolithic ancestors and looking at how much plant food would be required to obtain those kcal is an eye-opening experience. I ran just a few foods through the USDA nutritional calculator and found that it would take 48 cups of blackberries–that’s 3 gallons of blackberries–to provide 3000 kcal. I don’t know how many readers have ever picked blackberries, but I have, and I can tell you that picking 3 gallons takes a lot of time. And, much though I love blackberries, I couldn’t come anywhere near eating 3 gallons of them in a day. How about blueberries? 36 cups; over 2 gallons. Spinach? 103 cups. Celery? 111 stalks. Apples? 42. . .”

Post thoughts to comments.

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CPR Class:

Contact jeremy@diablocrossfit.com if you are interested in going to our first CPR certification seminar at “The Shed”. Our very own Stavros will be certifying everyone in Adult CPR, Child/Infant CPR, First Aid and how to use the AED.

We will be having it this Sunday from 10am to about 2pm. Space is limited, and there will be a small fee for going. So email me for more details -jj

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  • jorgy

    That’ll happen abput eight more times before your hands get srong enough to handle multiple pull ups. we’ve all been there it is nice to see people push through the pain and just roll through a WOD

  • RUINER @ DiabloCrossFit

    I was reading Robb Wolf about PWO meals and decided to try the sweet taters/applesauce/cinnamon paste that OPT eats. It’s actually delicious. Took a little while to make it but it is good.

  • Jeremy Jones

    Stavros had the Sweet Potato applesauce cinnamon paste at the gym today. It was frick’n awesome.

    Better than ANY protein shake dealy I’ve every had.

    -jj

  • Shannon Stornetta

    Will there still be a 10am class on Sunday (for those of us who re-certified in CPR and ACLS just last week? 😉

  • Mark L.

    Shannon, you should come, anyway, even if you’re certified. We are going to do a WOD where the defibrillator is one of the intervals. Something like:

    AMRAP, 20 minutes:
    400m run
    5 shots from the defibrillator to the chest
    10 pullups
    5 shots from the defibrillator to the back
    10 pushups

  • RUINER

    Yeah, because contractile potential is the Gold Standard for strength right???? Unless I’m totally off my rocker…….

  • Rodil

    Anybody have a recipe for the sweet potato/applesauce/cinnamon combo?

  • RUINER

    A 4 block serving looks like
    1 cup of sweet potater mash
    1/3 cup unsweetened applesauce
    cinnamon to taste.

    But that’s just what I did, Stav might have something tastier.

  • RUINER

    A 4 block serving looks like
    1 cup of sweet potater mash
    1/3 cup unsweetened applesauce
    cinnamon to taste.

    But that’s just what I did, Stav might have something tastier.

  • Craig

    That was a good one, Mark.

  • Jeremy Jones

    There will still be a workout at 10am.

    We wouldn’t want to do that to you (crazy) people.

    -jj

  • Jared R

    Since I would think broccoli to be a staple food for most crossfitters, I thought you all might find this interesting. It’s kind of a long read, but well worth it…

    http://www.westonaprice.org/basicnutrition/crucifers.html

  • Rodil

    JJ – can you email me the cost for the CPR class? I’d like to sign up.

  • luca z.

    Good reading Jared.
    This morning we had some fun with split jerks, Olympic lifts like the jerk are a stark reminder of how much fear affects your lifts, it’s not easy getting your butt underneath a heavy, dropping fast, barbell, so only practice will build the confidence and courage necessary to succeed in your lifts, being the Snatch, C&J or just Jerk, so work at it and don’t let your brain getting in the way of your lifts, good times.

  • Carry

    I LOVE sweet potatos….any way you make them!
    Thanks for the great class AGAIN this morning Luca. Sorry I was late. Stinkin High way 4 🙁

  • luca z.

    I’m sure grad I don’t have to drive on HW4 it sucks!!

  • Jenny Verschuur

    Hey that was fun tonight, I love it and can’t get enough of CF. I know for sure even though I will continue with CF in Miami there were never be a “Shed” like the “Shed”.

  • Jenny Verschuur

    Hey that was fun tonight, I love it and can’t get enough of CF. I know for sure even though I will continue with CF in Miami there will never be a “Shed” like the “Shed”.

  • Jenny Verschuur

    I loved the work out tonight. It is so awesome when we workout in a group setting like that. I love CF so much I can’t enough of it and I know I will continue when I move to Miami, however I will miss the “Shed” and I will never find a gym like the “Shed” and or a greater group of people.

  • Sean

    HEY EM! Glad to see you guys made it out there safely. Say hi to Leon for us. Your pals back in the Happy Valley miss you!

    S

  • Sean

    HEY EM! Glad to see you guys made it out there safely. Say hi to Leon for us. Your pals back in the Happy Valley miss you!

    S