090118 SUNDAY “Fran”

diablo%20crossfit%20piper%20and%20nika%20squat%20while%20watching%20the%20clock.jpg

Piper and Nika watching the clock while squatting for time.

Workout: “Fran”

21 – 15 – 9

Thrusters (95lbs, 65lbs)

Pull ups

Post time to comments.

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Video:

Jon Gilson from Again Faster gives some great front squat tips:

Video posted here.

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Article: Possible link between insulin, melatonin and sleep.

“The gene mediates insulin secretion indirectly via the release of melatonin, which implicates a previously unknown relationship between the sleep-wake rhythm and the fasting glucose level. The finding could open up new possibilities of treatment which go far beyond the primarily symptomatic therapy approaches to diabetes that have been practiced until now. . .”

Click here for complete article.

Post thoughts to comments.

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Affiliate Team Competition at Diablo CrossFit January 24th!

Affiliates from all over the bay area (CrossFit Oakland, CrossFit Santa Clara, CrossFit Unlimited in Milipitas, CrossFit One World in Union City to name a few) will be converging on DCF on Saturday, January 24th for a little ‘friendly’ competition.

If you are coming from another affiliate we will be expecting you around 10:30am. Workout heats will begin around 11:00am.

No additional costs. No special sign ups. Just post below, and show up ready to represent your gym in what I am calling a “CrossFit Royal Rumble”.

And anyone wishing to show up as just a spectator and watch some of the Bay Area’s top performers demonstrate why Nor Cal is the Mecca of CrossFit, feel free to come and cheer on your favorite athlete (our normal 10am Saturday Class will commence as usual, although Oly practice will be canceled).

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  • Big Dave

    TO ALL,

    THIS EVENT WILL BE VIDEO TAPED IN HD (DCF DOESN’T MISS ANY DETAILS SHOOTING IN HD) !!!

    PEOPLE FROM OTHER CF AFFILLATES PLEASE WEAR SOMETHING REPRESENTING YOUR CF GYM.

    ANYONE INTERESTED IN THE NON-EDITED VIDEO VERSION LET ME KNOW YOUR EMAIL ADDESS AND I WILL SEND YOU A LINK TO DOWNLOAD THE FILE..

    Big Dave

  • Eric Maguire

    Hey Wut Diablo Crossfit,
    It is Eric and Nikala From SD.
    The new gym looks awesome! Can’t wait till we make a trip up north and get to come play.
    Just so you know i still steal workouts from the sight to put my guys through a t work, just trying to keep my horns.
    Well hope you all are doing well, we’re loving it down here but like I said the two of us can’t wait to come back and make some sweat deamons with you guys.
    Shout Out to the OG’s from the Shed, Keeps it real!!!

    Eric and Nikala

  • Jeremy Jones

    Great class this morning!

    Nothing says “CrossFit” like 20+ people doing Fran on a beautiful Sunday Morning.

    I got to do it after the class as Intern Tyler both have a 3:01 and we decided to have a “Fran Showdown” before he drives back to Wisconsin. Hardway Bryan jumped in to motivate us even more.

    Tyler got a 3:40, I got a 4:02 and Hardway got a 4:55 (a nice PR for Bryan!)

    Tyler and I realized again that sleep does matter.

    To top it all off I chipped a tooth on my second to last rep. I had been turning my head to make sure I didn’t hit my chin while maintaining good pull up ROM. I glanced at the clock to see my time and. . . . bam. Right on the chin.

    It’s not too bad. It just hurts when I breath or eat.

    -jj

  • Miles

    Jeremy,just don’t eat or breath then. Is class schedule normal tomorrow?

  • Jasmine

    Geeze Jeremy… way to take one for the team… or just the time! Sorry that happened. Not like you don’t already have a few other things to do 😉 Hope you and your teeth, your breathing and eating all get back to normal soon.

    Tyler.. If i don’t get to see you(maybe tomorrow?) I wish you a safe and great trip back home. It has been fun connecting and only wish you could stay longer! You fit right in. Take care of yourself and let us know how all those dreams unfold. We will miss you.

    🙂 Jasmine

  • Jeremy Jones

    Class as usual for Dr. King’s day.

    -jj