Hey Stav great job man!!! The DCF Crew always representing, I love it. I miss you guys a lot, training with the FBI is going great. I am receiving some of the best training by the lead defensive tactics instructors from Quantico,Virginia. Talk to you guys soon, keep training hard

Glad you posted that, Mo. I was going to ask. =)
Stav: NICE SHORTS!

Nice horns, Stavie! Way to represent.

Awesome Nutritional Seminar this weekend too. Thanks.

New DCF Tri-Team:
- Board shorts
- Single speed bike
- Converse Chuck Taylors

- Board shorts Check
- Single speed bike Check
- Converse Chuck Taylors Check

I guess I need to sign up for the next one.

Nice job Stav, and nice work to the ladies, Carry and Donna for kicking the guys, Doug and Mike E., butts this morning. Donna is going to be the next fire breather of the Shed, 80 push ups on her toes awesome work.

Donna has definately got it in her! This was her 1st WOD doing ALL honest push-ups and she grinded them out! She will (very soon) be doing honest pull-ups. She's a natural kipper :)

Great to see Mike back in action. Doug gets better every time I see him. Super fun today Luca; love the races.

Can you imagine the embarrassment of having your $5,000 custom bike, heart rate monitor, fancy racing suit, clip in shoes, and getting passed by some punk with the DCF tri uniform on? The only thing that would make it worse would be that guy telling you to "Pick up the pace, noob! This isn't a rest interval!"
Nice work, ladies. Donna is a great addition, and has some great company to push and pull her along.
I knew from the way she came and observed the action a couple times that she was going to get hooked quickly.

Thanks Carry! Great to see you and your perfect kipping pull-ups again. Glad to meet Doug and Donna for the first time.
Fun workout except I pooped out there at the end. Did the first push-ups on my knees in my life I think. Worth it in the interest of finishing the workout. Thanks Luca, another good one!

Glad to hear you are having fun Mo, we miss you already.

I am down for the board shorts tri. . . but we should definitely get some DCF Board Shorts made first!

With as much as our guys like to take their shirts off in the heat. . . we are loosing a lot of Diablo CrossFit advertising!

(and I'll also have to practice running A LOT more before I do a tri. . . and actually ride a bike - it has been a decade or so).

Did CF mainpage workout for Sunday:

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

16:47

-jj

How about a DCF tank top. Those shirts do get too hot.

Mike there's no pooping out in my class, just doing all you can to get the job done, that's what I see when you're working out in my class, you give all of us a great inspiration. As far the tank top my wife was asking too for some new ones, so people get to work, the ladies have spoken.

1600 hrs

"Christine"

3 RD's
500m Row
12 DL (Body Weight)
21 Box Jumps (20")

Stavros- 10:18
Rodil- 17:40 as RX'd!

Lot's of people working out at the Shed today. Great energy and it's always awesome to see people push themselves. Also, Rodil is a stud.

Stavros - thanks for pushing me during the last round of today's WOD. I definitely needed that to finish strong.

I hope contrast showering (alternating hot and cold water) works for muscle soreness, because I can tell I'm definitely going to be feeling the effects of this WOD tomorrow.