I saw the new gym yesterday for the first time and I was speechless, kudos to Rob, Jeremy and Craig, you guys came a long way from the days in the park, I think we have one of the coolest gym out there. I'm excited for the new year, we are going to have some serious fun in our new home.

Luca

You're right, Luca. We do have the coolest gym around. Maybe we should rename the gym "Funtime Gym".
www.flickr.com/photos/diablocrossfit/3179787028/sizes/l/

Yes, DCF is cool, but you can do CrossFit anywhere! If you can't make it in, then make something up at home or at the hotel.

For me today: 8 x 75m hill sprints. Walk back.

Clever Mark, as usual, that's my friend's gym in Italy.

Of course, in Italy, it's pronounced: "foon-team-aye" gym.

I remember this WOD....and I remember the pushups sucking the light from my soul. The first 800 is cake, the first hundred pushups were as hard as any pushups.

The real shitter is the 400 after the pushups!!! Trying to run with all that blood in your shoulders is probably as funny to watch as it is painful and akward to do.

Have fun guys. :- P

BTW...

Again Faster has a nice article up today.
http://www.againfaster.com/articles/dont-quit.html

I am pleased with my performace today

20lb vest with this exercise

800 M run
50 push ups
400 M run
50 sit ups
200 M run
25 push ups
100 M run
25 sit ups

all in 15 mins... not a record by no means but my first time wearing 20lb vest.

Thanks JJ for the encouragement to wear the vest today.

D-

I altered the WOD to fit my pullup needs:

800m
100 pullups
400m
100 situps
200m
50 pullups
100m
50 situps

22 minutes and change. Ah yes indeed it's funtime:

http://www.youtube.com/watch?v=M5GXj1jwb1U

Today was the first day I felt back on my game after begin sick for a couple weeks. It feels so good to have energy back! Great workout today... I enjoyed a bit more running than usual and our course is so nice! I was happy with a 20 min and something time.

Nice work, Mountain! Adrock and I have the same birthday, by the way (but he's a couple years older).
I, too, love the new 400m course, Jasmine. Best of all, there's no way to cheat it without everyone seeing. =)
Looking forward to this weekend!

This paleo thing is killing me. Carb withdrawls are insane. All I want right now is a snickers bar and a bag of Cheetos. How long do the withdrawls last???

Mike - be sure you're eating enough Paleo-friendly food and not shorting yourself on calories. If you're really craving something sweet, you might try a little fruit or sweet potatoes (starchy but very nutritious).

You might want to look up the article "Getting off the crack" on the CF HQ website if you haven't already read it. It describes Nicole Caroll's experience starting the Zone diet.

Great day at SRFD St. 5,

I did the DCF WOD, but had to up the ante courtesy of Big Dave;

Run 800m
100 push ups
Run 400m
100 sit ups
Run 200m
50 push ups
Run 100m
50 sit ups
With 20# vest, unweighted sit ups

18:11 as RX'd

Then did the CF .com WOD;

Front Squat 5-5-5-5-5 reps
135 x5
185 x5
205 x5
225 x5
245 x5

FS felt great, until last 2 reps of 245#, the bar slipped a bit, but I stuck with it and finished the set...also led my co-worker through his 2nd WOD..he did great.

3 RD's,
1 min row
10 Squats
5 Med Ball Cleans
5 Box step ups 20#
1 Min Rest

SW- 9:27, strong work.

Great Front Squats, Stav!

Mountain were are you on your pullups? What day is it?

13:39 as Rx'ed

Damn Rhodes beat me with a 13:19 (I think it was). Still a pretty damn good PR.

-jj