Thursday - Sept 2, 2010 - Squat Marriage Counselling
There are few things that better for marriages than squat sessions (Kevin and Jennifer, do some 'squat therapy').
Workout: Back Squat
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
5 Sumo Deadlift High Pulls
5 Front Squats
5 Push Presses
5 Back Squats
No rack can be used. Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs
Log your results online by clicking here.
Video: And you thought kettlebell swings weren't functional.
Highland Games this weekend in Pleasanton!
Quite a few DCFers are going? Post to comments if you plan on making it out.
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Wednesday - Sept 1, 2010 - Crazy Parkour Video
Ninjas wish they had our skills (Nancy, Craig M, and Lauren scale the rope like nobody's business).
Skill practice warm up: Use the lacrosse ball and band to attack your shoulder mobility, then work on more Turkish Get Ups. If one part of the TGU is difficult for you work that one particular part.
Workout:
Every minute on the minute for up to 10 minutes:
4 pull ups
8 push ups
12 lunges (alternating R/L, i.e. 6 per leg)
If you make it past minute 10, start adding one rep to each exercise (two for the lunges) for each additional minute.
For example, starting at minute 10:01, do 5 pull ups, 9 push ups, 14 lunges. At minute 12: 6 pull ups, 10 push ups, 16 lunges. Minute 13: 7 pull ups, 11 push ups, 18 lunges etc. Until you are unable to complete the designated number of reps in the 60 seconds allotted.
Record total number of rounds and fractions of rounds completed.
Log your results online by clicking here.
Article: And you thought we were crazy with our warm ups at DCF, Check these guys out!
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Tuesday - Aug 31, 2010
Some of the people who sweated at the park with Sarah and Tami.
Skill Practice Warm Up: Turkish Get Ups (real 'go-getters' can try it with a barbell)
Workout: As many rounds as possible in 15 minutes
400m Run
5 Handstand Push-ups (Advanced: Head to floor, Intermediate: Head to 1 abmat, Novice: dumbbell strict press approx. 1/3rd bodyweight)
21 Kettlebell Swings (Advanced: 70lb, Intermediate: 53lb, Novice: 35lb)
Log your results online by clicking here.
This is the final week for the Primal Nutrition Challenge! Hang in there and make sure you schedule a time to come in and get your pictures taken if you are going to be out of town this weekend.
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Monday - Aug 30, 2010 - Fun in the Park
Some of the people partying it up at the Lululemon workout last weekend.
Skill Practice Warm Up: Rope climbs and variations.
Workout: Power Cleans (from the floor)
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 (8 sets of 2).
Metabolic Conditioning Workout: Death by 10m 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.
If you finish before round 10, complete as many burpees as possible before 10 minutes is up.
Log your results online by clicking here.
Article: "Killing time or killing your brain?
Make sure you check out the Ebook "Lift for Hope" and support underfunded strength athletes!
Posted by Jeremy Jones at 7:58 PM | Click Here For Comments (16)
Sunday - Aug 29, 2010
Coach Dave Deadlifting 440lbs.
Workout: As many rounds as possible in 15 minutes.
6 shoulder to overhead* (Advanced: 135lbs, Intermediate: 95lbs, Novice: 55lbs)
12 chest to bar pull-ups
24 double unders
100m run
Rest 1 minute
(*must be cleaned from the floor - no racks)
Log your results online by clicking here.
Posted by Jeremy Jones at 9:20 PM | Click Here For Comments (4)
Saturday - Aug 28, 2010
Tiffany, Jaz and Davida show the "woman makers" who is boss.
Skill Practice Warm Up: PNF stretch your hip flexors AND your hamstrings!
Workout:
5 rounds for time.
Wall ball (Advanced: 20lb/10ft, Intermediate: 14lb/10ft, Novice: 10lb/8ft)
Burpees
Advanced: 25 reps per round
Intermediate: 20 reps per round
Novice: 15 reps per round
Log your results online by clicking here.
Video: From this weekend's Eat Real Festival Website - Urban Farming
Everyone should make time to visit the Eat Real Festival this weekend! Find details here.
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Friday - Aug 27, 2010 - Complex is Life
Newbie Mandy rocking her "(Barbell) Complex is Life" shirt (she's fitting right in).
Skill Practice Warm Up: PNF hip flexor stretch (or you can alternatively do the one posted here on Kstar's new Movement and Mobility WOD site. (it is similar but a little different).
Workout: Front Squats
5 - 5 - 5 - 5 - 5
Metabolic Conditioning Workout:
400m Bumper Plate carry (Advanced: 45lb, Intermediate: 25lb, Novice: 20lb dumbbells)
10 air squats every time you drop them.
You cannot rest them on your legs, they have to be carried on your sides using your hands.
Log your results online by clicking here.
Article: Another study showing that insulin resistance is linked to plaques associated with Alzheimer's.
(Thanks to Coach Joe for the article. He is so insulin sensitive that Alzheimer's is actually afraid of him! -jj)
Chevy's Night Update
There seems to be some confusion about who is coming. We have to pay them upfront, so we need everyone to sign up and pay first! (it makes it difficult if you just show up and pay there). Click here to sign up! And let the Margaritas start flowing!
(This excludes children, we had a glitch with the system and it is just easier if you email jamie@diablocrossfit.com if you plan on bringing some kiddies).
Posted by Jeremy Jones at 4:27 PM | Click Here For Comments (9)
Thursday - Aug 26, 2010 - Kstar explains this weeks hip stretch (and drinks a cocktail)
Sam working his box jumps (this one isn't even a personal record!)
Skill Practice Warm Up: Here is Kelly Starrett explaining this week's stretch!
("Don't go into the pain cave. Your totem animal will not save you. . ."- Kstar)
Workout:
3 rounds for time.
15 ring dips
10 Ground to overhead (Advanced: 135lbs, Intermediate: 95lbs, Novice: 55lbs)
Log your results online by clicking here.
Article: In professional sports, muscle strains seem more prevalent despite training gains.
(I suspect: 20+ years of training "isolation" exercises in machines have created significant imbalances. And athletes don't play through pain as much as yesteryear. -Craig)
Posted by Jeremy Jones at 8:45 PM | Click Here For Comments (12)
Wednesday - Aug 25, 2010 - Cool Shoes
One thing we will never lack at DCF. . . cool shoes (Tom Jones rocking some colorful Converse).
Skill Practice Warm Up:Proprioceptive Neuromuscular Facilitation (PNF) stretching - More hip flexor stretching!
Workout: Strict Press
3 - 3 - 3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
For time.
21 - 15 - 9
DB Hang Power Cleans (Advanced: 50lb, Intermediate: 35lb, Novice: 25)
Box Jumps (Advanced: 28in*, Intermediate: 24in, Novice: 20in -step ups allowed-)
*Use a 24in box with one 45lb bumper on top.
Log your results online by clicking here.
Article: Why Quick Cheap Food is Actually More Expensive.
Decent article. I think the largest stumbling block for most people we deal with is not the costs, but the time and skills involved in having a food plan. Not knowing where your next meal (or three) is coming from is a recipe for mistakes and problems.
Start backwards, write down the stuff that you know how to cook (and that you enjoy eating), and find one new recipe to learn each week. Take down the ingredients from your first list and create a shopping list, and then go and buy the food. With your ingredients and and list of dishes, figure out how much you need to cook and when you need to cook so that you have a every meal figured out for the next week (two weeks is better).
After one or two months, you'll have the hang of it and you can probably get away living 'by the seat of your pants' (i.e. you won't have to write everything down), and you'll have at least 4 or 5 new things that you now know how to make, and at least a couple that you can really make work for your diet/lifestyle.
What do you think is the biggest roadblock to eating the way you know you should? Post to comments. -jj
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Tuesday - Aug 24, 2010 - Erin the Blur
The blur more commonly known as Erin.
Skill Practice Warm Up: Hip flexor stretch (the same one as yesterday).
Workout:
3 rounds for time.
15 Woman Makers (Advanced: 45lb, Intermediate: 35lb, Novice: 20lb)
500m Row
Log your results online by clicking here.
Make sure you sign up the Chevy's Family Dinner this Saturday!
Posted by Jeremy Jones at 6:39 PM | Click Here For Comments (18)
Monday - Aug 23, 2010 - July Slideshow
A few pictures from July.
Skill Practice Warm Up: Hip flexor PNF stretch. The one with the knee tucked against the corner of the wall and floor and the foot is up on on the wall.
Workout: Deadlift
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
30 Overhead Squats (Advanced: 115lbs, Intermediate: 75lbs, Novice: 45lbs)
800m run
Log your results online by clicking here.
Article: Green leafy vegetables reduces diabetes risk.
Posted by Jeremy Jones at 4:13 PM | Click Here For Comments (6)
Sunday - Aug 22, 2010 - Partner Workout
Nick and the 7pm 'Killers' enjoy a laugh before the real "fun" begins.
Skill Practice Warm Up: Rope Climbs and variations
Workout: Team Workout!
Teams of two (spouses/significant others desired). Only one person can workout at a time. Divide the movements and order up as much as desired, but they must be broken into sets divisible by 10 (10, 20, 30, etc). The sets must be determined before the workout and stuck to the entire workout (10 sets of 10, 5 sets of 20, etc).
100 wall balls (10ft/20lb ball men 8ft/20lb ball women)
100 one arm dumbbell power snatches (45lb men, 25lb women)
100 pullups
200 abmat sit ups
10 rope climbs (15')
Post total time.
Log your results online by clicking here.
Posted by Jeremy Jones at 5:17 PM | Click Here For Comments (3)
Saturday - Aug 21, 2010 - Handstand Push Ups
Handstands against the Colosseum (and please remove your shoes when doing it there).
Skill Practice Warm Up: PNF stretch those Hamstrings! Then practice handstands (try to do it without the wall if possible).
Workout: Handstand Push ups
5 - 5 - 5 - 5 - 5
Use a wall for balance. Going for maximum depth. Head to floor with hands on the floor is zero inches RX'ed, head any higher than that is not Rx'ed Hands on plates, spacers or parallettes and then head to floor should be used to discover the number of inches to be recorded.
Metabolic Conditioning Workout: "Fight Gone Bad" First Round Knockout
1 minute Box Jump (Advanced: 20", Intermediate: 20" -step ups allowed-, Novice: 12")
1 minute Push Press (Advanced: 75lb, Intermediate: 55lb, Novice: 35lb)
1 minute Row
1 minute Wall Ball (Advanced: 20lb/10ft, Intermediate:14lb/10ft , Novice: 10lb/8ft)
1 minute SDHP (Advanced: 75lb, Intermediate: 55lb, Novice: 35lb)
Count Reps for each exercise and log the total number of reps completed.
The movements must be completed in order, but you can start at any station (you can start on rowing for example (then, then do WB, SDHP, etc).
Log your results online by clicking here.
Article: Want to not only track your workouts, but the rest of your life as well? Try the Fitbit.
(Thanks to Coach Dave for the link. His 'Fitbit' is likely huge. . .-jj)
What do you think of the Fitbit? Silly or useful?
Posted by Jeremy Jones at 6:15 PM | Click Here For Comments (2)
Friday - Aug 20, 2010 - Max Effort Testing Day!
(Post caption to comments)
Workout: Max Effort / Benchmark Testing Day and "Year End Goal Check Up"
Use a partner to count reps and keep time. DO NOT TRY AND DO ALL IN ONE DAY. Try to complete at least 3 - 4 within the hour.
Max effort 400m run
Max effort 500m row
Max push ups in a minute
Max sit ups in a minute (abmat, feet anchored)
Tabata Squats
Max consecutive pull ups
Max weight from the floor to overhead
Max double unders
Max height box jump
Another option is to test your progress on your Year End Goals!
(If you would really like to do a Metcon instead (Workout of the Day) - Refer to your trainer. We'll take good care of you).
Log your results online by clicking here.
(You can find all of the above 'maximum effort' tests using Beyond the Whiteboard's search feature)
Article: These people believe that the only way we'll feed the masses is 'vat' grown meat. (Hey, if it tastes like bacon, I'll give it a shot. -jj)
Free Class at Civic Park This Sunday with Lululemon!
This Sunday, Lululemon Walnut Creek is hosting a park workout with our very own Sarah and Tami running the show! We really want to recruit some DCFers to come out and represent, so they have a good turnout. Currently the time is 8:15 in the morning. Post to comments if you can make it out.
Posted by Jeremy Jones at 1:24 PM | Click Here For Comments (20)
Thursday - Aug 19, 2010 - K-Starr Delivers to a packed house
Kelly Starrett's "Movement and Mobility" Seminar was quite a hit (the 'house' was packed)!
Skill Practice Warm Up: More PNF stretching of the hamstrings.
Workout: Power Cleans
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout:
Complete as many as 10 pull ups a minute for 5 minutes. Then as many reps as possible in 5 minutes:
Double Unders
Pull Ups
The total "score" is the total number of pull ups (including the 50 in the beginning) added to 1/3 the number of double unders completed.
Log your results online by clicking here.
Article: Another reason to buy local eggs from Mountain? - Egg Recall Sparked by Salmonella Threat: Are You at Risk?
. . .The recall affects eggs sold under the following brands: Lucerne, Albertson, Mountain Dairy, Ralph's, Boomsma's, Sunshine, Hillandale, Trafficanda, Farm Fresh, Shoreland, Lund, Dutch Farms, and Kemps.The plant numbers affected are P-1026, P-1413, and P-1946. The dates (recorded in the "Julian format") range from 136 to 225, according to a statement by the Egg Safety Center. For example, eggs in a carton marked with the number P-1026 137 should not be eaten. . .
Video: Too bad we missed this! (Craig's comment yesterday reminded me to look this up -jj).
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Wednesday - Aug 18, 2010
Tanya and Hylie crushing the WOD as usual.
Skill Practice Warm Up: More PNF hamstring stretching!
Workout: As many rounds as possible in 20 min.
400m run
15 Right hand snatches (Advanced: 45lb db, Intermediate: 35lb db, Novice: 20lb db)
15 Left hand snatches (Advanced: 45lb db, Intermediate: 35lb db, Novice: 20lb db)
15 toes to bar (sub 10 GHD sit ups ONLY IF your hands are ripped)
Log your results online by clicking here.
And here is some photo zen (from failblog.org):
Posted by Jeremy Jones at 3:21 PM | Click Here For Comments (15)
Tuesday - Aug 17, 2010
The hottest kickball team. . . like. . . ever.
Skill Practice Warm Up: PNF hamstring stretch (laying flat on your back with the leg being stretched straight up in the air. 5 seconds contraction, 10 seconds relax. 6 times each leg.
Workout: Squat
You pick! Choose either a Back Squat, Front Squat or Overhead squat. You can do whatever squat variation you want (one that you like the most, one that you need to work on the most, etc)
5 - 5 - 5 - 5 - 5
Metabolic Conditioning Workout:
Tabata Push ups
Tabata Squats
A "Tabata" is 20 seconds of work followed by 10 seconds of rest, repeated for 8 intervals. Count reps for each 20 second interval. The round with the lowest number of reps is your 'score' for that exercise. Add up the 'score' from the two exercises for a total score. No rest between exercises (other than the normal 10 seconds).
Log your results online by clicking here.
Article: You've got to be kidding me. . . Now they are considering handing out Statins at fast food restaurants.
(And if they start offering them at McD's. . . the end is nigh. -jj)
Posted by Jeremy Jones at 7:24 PM | Click Here For Comments (11)
Monday - Aug 16, 2010 - "Jacked Jackie"
Justin, Dean, Hylie and Craig brave the test course for our Tough Mudder training.
Skill Practice Warm Up: PNF hamstring stretch (laying flat on your back with the leg being stretched straight up in the air. 5 seconds contraction, 10 seconds relax. 6 times each leg.
Workout: "Jackie"
1000m Row
50 thrusters (Advanced: 45lbs, Intermediate: 45lbs, Novice: 33lbs)
30 pull ups
The real 'go getters' can try a new one - "Jacked Jackie":
1000m Row
50 thrusters 65lbs
30 chest to bar pull ups
Log your results online by clicking here.
Don't forget to reserve your spot at the Chevy's dinner on Saturday Aug 28th by clicking here!
Posted by Jeremy Jones at 5:59 PM | Click Here For Comments (6)
Sunday - Aug 15, 2010
Maris takes his barbell for a walk regularly. Do you?
Workout: Push Jerk
3 - 3 - 3 - 3 - 3
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
15 swings (kb or db) Advanced: 53lbs, Intermediate: 44/45lbs, Novice: 26lbs
5 overhead squats with right hand (same as above)
5 overhead squats with left hand (same as above)
200m run
Log your results online by clicking here.
Article: Use this website to look for gluten free stuff!
(Just remember that 'gluten free' doesn't mean "Primal" or "Paleo". -jj)
Posted by Jeremy Jones at 6:09 PM | Click Here For Comments (18)
Saturday - Aug 14, 2010 - Movement and Mobility Seminar Today!
Scott totally has a mancrush on Chris Spealler (aka Speal), Owner of Park City CrossFit and 3rd place winner at the 2010 CrossFit Games. (. . . in our gym, Scott isn't the only one). Scott visited Speal at his gym in Park City. . . Speal was impressed.
Skill Practice Warm Up: Snatch Balance, work up to 20 total reps. Use weight if you are comfortable, stick with an empty bar if not.
Workout: "Macy's Day Parade"
The time limit for this workout is 20 minutes. Choose a version below that will let you finish in 20 minutes or less.
Advanced:
800m run
100 push ups
400m run
100 sit ups
200m run
50 push ups
100m run
50 sit ups
Intermediate:
800m run
50 push ups (no knee push ups!)
400m run
100 sit ups
200m run
25 push ups (no knee push ups!)
100m run
50 sit ups
Novice:
400m run
50 knee push ups
200m run
50 sit ups
200m run (yes, run 200m again!)
25 push ups
100m run
25 sit ups
Log your results online by clicking here.
Article: Raw Almonds Producers have to Fight Federal Courts
(Thanks to Coach David for the article. His 'Almonds' are the size of cantaloupes. -jj)
We will be hosting the CrossFit Movement and Mobility Certification Seminar all day on Saturday. If you plan on coming to open gym, be prepared to deal with large crowds, and possibly modified workouts.
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