Great to see everyone last night!!!

Thank you to Stav, Darren and JJ for spreading the word on eating paleo. Dave, thanks for taking the video.

Last night I put some of Alana's toys in the 1st dressing room for any takers. Boy and girl toys, please take them.

Don't forget to wear long pants today.

Can't wait to get my beef!!!

15 peeps for 6am!!!
No one flies up the rope like Carry and Nancy!! They were amazing.
We sub'd 15 ring rows for rope climbs.
This turned out to be a grinder and we loved it.

Enjoyed the nutrition seminar last night.

Quote of the night goes to J.J.
"Coffee is proof that God loves me"

That was an awesome Hero workout. An unfortuante reminder that someone is standing the watch. Alex killed it and Yvonne was an animal...instead of dropping the weight when she was tired, she actually would scream and throw the weight UPWARDS (as in against gravity) into the air.

And thus, Yvonne reveals the secret of "how have you guys stayed together for 25 years?"

Solid form on DLs, hang pwr cleans and push jerks at 5 & 6 last night! The Shed was full. Steph cracked: "you guys need a bigger gym." A few muted hip catches on the cleans toward the end - but huge improvement by clients overall! Nice.

What is a muted hip catch? Check out this killer diagram from CFU: http://crossfitunlimited.typepad.com/.a/6a00e54fd64bd788340115701efaab970b-popup

Great article today!

My shoulders are toast from yesterday's WOD. Thought it would be my back but my back is fine. Love oly lifting!

For anyone interested, I am going to be doing a version of the "Tax Man" WOD on the Navy Seal web site at 4pm. My version will be
800m Run
50 Bodyweight Back Squats
25 Burpees
50 Bodyweight Dead Lifts
25 Burpees
50 Bodyweight Bench Press
25 Burpees
800m Run
Navy Seal site calls for 1 mile runs but I hate running and refuse to run that much.

Great nutrition class last night. Thanks Stav, JJ and Darren.

WOD'd today at 1030 with Sarahs class (thanks for letting me join in!), I did the mainpage.

"Helen"

7:12 as RX'd

I'm getting closer to Sub7...can't wait!!!

930 class- Nicole Rocked the WOD with 5 rounds!! Great work!! We had a class of all women...Its nice to see the girls flying up the ropes!!
Meg H.- 4
Sarah- 5
Tami- 4 2/3
Jenna- 4 1/2
Julie- 4 1/3
Jaz- 4 -1 rope climb

1030 class- We a a new comer..Welcome Jason P.!!! Nice work on a very tough WOD!!
Kevin- 3 2/3
Mountain- 4 1/3 (Donkey Kongin it instead of rope climbs!)
Matt- 4
Kaela- 4 (Kept the boys on their toes!!)
Jason- 3 1/3
And Stav did Helen in 7:12 and PR'd it!!

Nice work from everyone!!!

P.S. I got my first and second bar muscle up today....Kind of an odd feeling like, Did i really do it?!?!?

Congrats on the bar muscle up, Sarah. I felt the same way after my first bar AND ring muscle up. Somehow, when you do it right the first time, it feels so easy, and it's like, "holy crap! Did that just happen?"

Watching Sarah's bar MU was hilarious! after she finished, she screamed just like Olive does when she gets excited!! it was pretty kick ass

Don't let Craig see your face after the first time you pull off a muscle up...he thinks that shock of accomplishment is equivalent to fippin' him off.

I knew you could do it, Sarah. It's all about that big ol' swing ya got.

Craig and Holly (once your wrist is cleared for action): you guys have plenty of strength to do a muscle up, but it don't mean a thing if you ain't got that swing. Carry's so freaking strong that she just muscled hers, but just about everyone else gets their first by relaxing (which facilitates a better swing). It's like trying to swing a golf club or baseball bat with your muscles all tensed up-- you just don't generate the same power.

Anway-- love love. Donkey kong all around.

SARAH!!!! WHOOO HOOO! You go chicka....'strong is beautiful' but it doesn't hurt to have technique :) U R officially the 'Kipping Queen'

Yes Mountain....Holly is right there. Before the accident she was SO close to a muscle up. She was really only a few attemps away from it. Can't wait to see that girl back in action....She is a lot of fun to work out with.

At Open Gym, did the thruster portion of "Jackie" (50x 45lb thrusters) in 1:33. I was finally able to go through all 50 w/out stopping. Put that together w/ a 3:30 1000m row, and a sub-7 Jackie, should be easy, even if my pullups fall apart at the end (they tend to do that with Jackie & Helen).

Ok, Mountain, I'm getting ready for a Jackie attempt again. Sub 7? Hmmm.

I gots the Muscle-Up, just not 30 yet. Not even thinking bar-muscle up.

I remember Sarah moaning about not being able to do kipping pull-ups - just when she almost got 'em, she gained a whole bunch of weight (Olive) and had to put the dream away for 9 months. She stayed patient and now she's nailin' the bar muscle up. Way to go, Sarah.

did Helen at 3:45ish without a vest this time. PR'd with a 8:13, alMost into the 7's. That Navy WOD Bryan did looked nasty

Great job Damen, that is a blazing time. Craig, Sub-7 Jackie should be well within reach for you. Row easy and break the Thrusters and Pull Ups into 2 sets each, and you're there.

So, I just registered for the Double-Dipsea (slightly longer than a half-marathon) that takes place June 27th in Mill Valley/Stinson Beach. Who else is in?

www.active.com/page/Event_Details.htm?event_id=1678100&email=true

Stav, there's a great movie about the dipsea starring Bruce Dern that's pretty good. Might be worth it for motivation!

There's also a great breakfast place called the "Dipsea" right off the trail... best homemade blueberry pancakes ever!!!! Best homemade everything, really. Might be worth the upset stomach after... because they would NOT be considered paleo or zone friendly in the least ;) I vote we all go watch stav run the race while we eat there overlooking the trail they will be running on!

5pm class- I love families that WOD together!! Its always a pleasure working with Bill, Steph and Macy!! Way to go on the pullups, Steph!!! Macy wants to make a shirt that says, " My crossfit mom can beat your soccer mom!" I think its gold!!

Bill- 4 2/3
Steph- 4
Macy- 4
Javier- 3 2/3
Brook- 3 plus 1 rope climb
Russell- 4
Lindsey- 4
Hector- ?
Strong Meg- ?
Kristine- 4 1/3 plus one rope climb
Leah- ?

6pm class-
Bryan, Mike, Matt and Andrew....You boys are savage...thats all I can say!!

7pm class-Amy is an amazing rope climber!! She rocked the rope each time! I love the She-Devils in our gym...truly an inspiration! Terry walked away with a nasty little rope burn...proof that he is a badass crossfitter! Tyler and Filip were climbing like madmen to finish their rounds...and they did!!

Thank you to all you awesome DCFr's for letting me watch and be inspired by each and every one of you!! I LOVE MY JOB!!!!

aw...we

Macy needs to market that saying as a bumper sticker.
Sarah*** WOW and congratulations on the muscle ups. You set the bar high and work hard to do so, it shows.
Also: those Tabata Planks were sicko fun, true CF style. Great warm-up.