Nice tan line!!!

great post about over training, craig. i must admit, i'm usually too stubborn to rest though. rest is for the weak! j/k

luca, i think andrew's tan lines are worse. go lift up his shirt sleeves next time you see him

100% agree with you Craig. 3-4 days a week is plenty with the intensity of the workouts. Sometimes I opt for a run or a hike in Muir woods or Briones instead of risking over training. Like a lot of members besides coming to crossfit, I have to work and still be able to play with my kids etc... Fitness is a part of life but doesn't need to be the only thing, understanding and managing limitations is a critical piece of effectiveness in all walks of life. Good Advice

Great WOD at the 7pm class with Nick. He did an awesome job with some of the new athletes, helping them with the movements. I was dreading this WOD, as spending 20 minutes with a 95# barbell makes me think this should be called Fran's revenge, or something like that.

Heading back to Menlo Park to finish up a training class, then heading to work...so, hopefully I'll make it to Sunday at 1000hrs class!

OK. First off, Stav won! Crazy WOD! I love that one. It would also be a great post lift mini-metcon (truncated to a 6 to 8 minute length of course).
Second, I really hope this is going to be a series of photos. It's only right Jeremy earn his vacation (to CANADA!) I hear Jamie didn't even let him bring the laptop (though Facebook clearly shows wifey is borrowing people's computers).
I miss you, Jeremy!

Also, thanks, Nick, for a great night (first, of fighting against you in this WOD with Mountain watching us, then training our athletes).
One more thing: watch out for Clara.

I know for a fact that nether Jeremy or Jamie have there laptops with them. I saw them both today turned off. I think Jamie is using her phone for facebook.
Tonight was fun. I thoght I did well on the wad then Stav had to put me in my place.
Thank god tomorrow is a rest day.

why didn't my spell check catch that

Ok Im busted for over training. JJ & Robb Wolf both told me to slow down. I have scaled back over the last couple of weeks with the rowing.Today is a good day because 6am Justin decided to be a cherry picker and take a rest day. He would have killed this WOD and would have finished 1st in the 6am class. But he wanted to sleep in (CHERRY PICKER) HAHHAAHHA He must have lost his golden shoes

Good mojo @ 6am.. lots of hard work by everyone

I think its the glow from Alan & Nancy or It could be Craigs bluegrass work out tunes

YES BLUEGRASS!

Oh ya.......

Great Job by Lauren today.....She did this hero wod rx & kicked ass
Justin soon you will be in the "My wife kicks my ass @ crossfit club"

I had an interesting experience yesterday and because I am a huge nerd - I related it all to crossfit and want to share:

For about a month, my office had been planning an all-hands mandatory meeting that was beginning to smell like a "convince us of your value to the company" meeting. It was scheduled for 9am yesterday. I overslept (extremely rare for me) and woke up at 7:45 - in Martinez! After a few extremely lucky breaks on transportation I made it onto BART by 8:25.

Now I was watching the clock - knowing that I had less than 5 minutes from the scheduled Arrival time at Montgomery station to the start of the meeting. I had to travel about 1/2 a mile including 5 significant flights of stairs, a hill, all while carrying a 10lb dumbbell (I mean briefcase). I started getting the familiar pre-WOD feelings ... slight nervousness, need to pee, second guessing, etc. But as always, I did what needed to be done.

Step 1: Hike up my Slacks and tighten my belt.

Step 2: Stretch my legs.

Step 3: Get the stopwatch on my iPhone ready.

Step 4: Start the clock and run like my hair is on fire!

Boy did I get some odd looks. And I would be lying if I didn't admit to shoulder checking some strangers out of the way a few times. From BART doors opening to standing in the elevator 1 block west of the china-town gates - 4:52. I arrived with two minutes to spare - caught my breath - and walked into the meeting ON-TIME. Those who were late, and there were a few, were heavily chastised. Not only has crossfit changed my life, but it may have saved my job as well!

On another note, the speedy wakeup cause me to miss my morning Omelette and mid-morning snack so I also had my first (albeit accidental) experiment with intermittent fasting. As Rob Wolf recommends, I didn't ingest anything but water from about 7pm Wednesday to 12pm Thursday and I have to say - it felt really good! I was very awake and never really felt hungry. Theoretically it 'resets' your insulin/glycegon balance and is healthy to do periodically AS LONG AS YOU MAINTAIN YOUR DAILY CALORIC INTAKE.

Overall, a good day. I love crossfit!

Great post Craig. Sometimes I go into the shed thinking it will be a rest day and that I'll go "easy" or scale a wod. But once I get to the shed, my competitive nature takes over and I look for the fastest time and try and beat that even though my muscles are screaming at me to stop. Maybe it's a sickness...? So in the end...if you're like me and you're sore...don't go to the shed!

Yah, Justin, she kicked my butt this morning. However, while trying to beat Lauren, I did 50 back extensions in a row in my last set - a PR for me. I was watching her out of the corner of my eye saying to myself "break 'em up, Lauren! Comon' break 'em up." Damn. She didn't: 22:07 for her. 22:17 for me.

6AM Matt crushed it (20 and change, right?) with fast running and fast situps. Tim, Lauren, and I did Rx too - all within a seconds of each other. That was really fun.

Leni, Nancy, Shar, Alan and Juannell prudently decided to scale, though Shar still did GHD situps! Most of them did GHD situps the day before, including Lauren.

Nancy and Alan wedding day tomorrow!

And, Mountain knows what tomorrow's wod is. He designed it.

Scott/Evan, I've done that triple stair climb out of Bart several times! I race the escalator climbers. Awesome story.

I have first hand knowledge of the dangers of overtraining. Last May, while training for the 2009 Crossfit games. I was training up to 3 times a day 6 days a week. The result was a depleted immunne system and a flu type sickness lasting all of June. Limiting me to about 4 workouts for all of June. Significantly hindering my progress and thus my performance at the games. Rookie mistake. Rest is paramount. I am now training around a 3 on 1 off schedule with a week off ever 2 to 3 weeks.

Best advice I can give from my three years of high intesity training.

Everday you train hurt or sick will result in a significant amount of time away from
the gym. Rome wasn't built on a day. Consistancy is the biggest key to elite fitness. So for begginers take it slow progress will come, just train consitantly and rest frequently. Elites train hard, work on your weakness, rest, and take a week off here and there.

Don't get me started on nutrition that's a completly different rant. But let's put it this way. I atribute at least 80% of my performance and progress in my health and fitness to my nutrition changes.

Craig, good artical on over training. I think I'm guilty of that. C.F. 3-4 days a week and running on non-cf days, so really only day off from wieghts ?. Too much...? Whats your recommendation.

Craig, good artical on over training. I think I'm guilty of that. C.F. 3-4 days a week and running on non-cf days, so really only day off from wieghts ?. Too much...? Whats your recommendation.

Damn Im glad Its a rest day tomorrow If Mountain made the WOD!
He is twisted , Insane , crazy
I bet it will be 200 pull ups ,2.5 mile run & some crazy barbell exercise
Then he will throw in the tabata squats for a mini metcon.
He may even do "Eva" for the fun of it

Michael 20:37 Rx

Darren
you are so right about proper nutrition. When I started paleo 6 months ago
it took me 2 weeks to start to see big gains in all crossfit exercises.
It also was a huge help with sleep & raised my energy levels
I hope that DCF has more workshops on Paleo & Nutrition for its members.
You guys did a great job (jj,stav,darren) at the last DCF workshop.
It would be great to have Robb Wolf @ DCF for his paleo brands seminar.

9am class- Vicki rocked it and got a 2+min PR! Hylie did GHD sit ups....Travis did not..=) Nah, Great job Travis is it a 5min PR?? Davida has awesome B.E.s!! Super fast. Chris Wa aslo PR'd today...8 mins???

10am class- Tami's back!! YAY!! So nice to have you in class! Meg, Jaz, Terry, Kevin, Michele M., Matt B., Tom and Ray all came to play. Beautiful day for a stroll outside! Nice work!!

Hola All from Spain!
I did this one rx tonight (we're 9 hours ahead), too & it was a good one! I thought I would have to scale the running, but I didn't! Unfortunately, my iPod died with the stopwatch, so I didn't get to see my time, but, oh well... It's so nice to stay in the DCF loop. I will make comments when we can do the same workouts with you. Take care everyone! Adios

Wow. Now I feel like I missed out this morning! Sounds like it was fun. I needed a rest day badly. My knees were telling me not to go today. Craig- your post made me feel even better about that decision. I wasn't cherry picking Matt!! haha. Sleeping in felt GOOD. Lauren told me she was pacing with you Craig! I wish I could have seen that. She's getting fast! I don't know that I could have kept up with her...with or without my "golden shoes"! 50 back extensions non stop on the third round? No thanks. See you all at 6am on monday! Lauren and I are going spelunking all day tomorrow. Should be a decent workout!

Tomorrow's WOD is called "6AM Matt." It's a 42,000 meter row for time.

But seriously, folks... tomorrow's WOD will have no pullups, running, or air squats. It only has one barbell exercise, and there'll be no weight on the bar. It's a new take on a familiar workout.

I want to congratulate my buddy Chris W. man 8 min off your Michael time it is amazing, great job just won't cut it, I have to say it was great having you in my classes, always ready to crack a joke, nasty ones sometimes, but when it was time tor work, it was all busyness, you might not have a six pack or end up on the leader-board, but you are one of the hardest working guy in there, I love to train because of people like you.
Congrats to my wife to so f...ing proud of her

Lena, I miss you. Glad you are still crossfitting over sea.

On a side note I saw Reggie at the store last night, She said she was lonely and misses her baby. Come home soon.

I may be out of the country, but I am still watching. . .

What goes around Craig. . . What goes around. . .

-jj

Thanks D-Roe! I miss you & Me-Roe too! Thanks for the side note, too. Now, I'm crying...;0

2pm class- Had a great group for 2pm. Kristine B., Dennis, Clara Rxd it. Elizabeth, Beth, Sam and Pete got a taste of Michael for lunch. Great Job from everyone!

I also think that Craig's post on over-training was spot on. When I first began crossfit I was guilty of overt-training. After a long layoff from strength based exercises due to health reasons I was completely discouraged about my loss of strength. Determined to regain strength I thought I would just work out hard everyday. I began a 3 on 1 off 2 on 1 off schedule. At first, I thought it helped. However, I failed to plan any weeks or consecutive days off and ultimately began to regress, feeling weaker, slower, and tired even warming up as well as muscle and joint pain.

For the last three weeks I have incorporated more rest days into my schedule and during most workouts I feel much fresher, faster and stronger. My times seem to be getting better and recovery seems to be faster too.

I am becoming an advocate for days off. Still it is hard to say that without feeling a little of guilt for not working hard every day.

Luca and Sarah- Thanks for the kind words . I remember walking most of my last Michael and barely able to do the sit ups. I would not have been able to make such strides without the great trainers at DCF.

JJ- They have the internet in Canada?

Craig, excellent post. I have taken a week off every six weeks since starting and never exceed 5 workouts a week, but am happiest at 3-4 /week. Whenever I am unsure I discuss with a trainer and have always received sound advice. The few times I have broken this code with myself I have ended up on muscle relaxers and scotch (only kinda joking).
I am conducting a new mass gain experiment to compliment Jeff's new rest program. Over the next 9 months he will be getting faster and stronger and I will be getting slower and...bigger.
Yes, and we did not even get a trip to wine country. Maybe it is time to sterilize the diablotron.
Michael today in 27:14. All my runs seem like jogs these days.

A huge CONGRATULATIONS to Amy and Jeff

Wow super congrats, to both of you, from the Zanet tribe

With all of these babies flying around dcf, I don't think my wife will be allowed to train here for a while. Pass the twinkies....

Chris Wa - Kingsize Kudos on your Michael PR!

Darren - How's the 20 lb pork schlong coming along? I don't typically eat meat out of the back of a truck, but in your case I'll make an exception

Tami - best jump roper i've ever seen live.

Jas - we have our deal, right? I'll have to include Amy and Strong Meg now as well.

Julie - you're LPGA all the way!!!

Amy and Jeff - I remember when Lynn and I first got the news our kidz were coming - exciting times. Congratulations.

Luca, why do european men think cardigan sweaters and running pants can be worn together? Don't even get me started on white tube socks with dress shoes.

We also think speedos are sexy, and by the record your last name, Chiarello, if I'm not mistaken, Italian?

oddly, i find myself attracted to speedos, tube socks and cardigans . . .

I also enjoyed the bit about over training. I feel like I'm missing out when there is a good WOD posted and I don't do it and I also feel guilty for being lazy. I've been doing three on one one and two on one off so I usually take a rest day on Thursday and Sunday. I haven't taken a full week off since my vacation in April. Maybe I will during finals....maybe.

I did GI Jane yesterday and my hands started bleeding. Apparently I was the first to do that here.

Congratulations Amy and Jeff! That's so exciting.

15 Pound pork loin FTW.

Worked a shift couple days back, bought a HUGE pork loin (you know the big ones wrapped and 2 feet long) Cut it in half and cooked it all night in the oven. Now I have been eating on it for the last 2 days. I have had about 5 meals so far and have 3/4 of it left.

I went to a class today, brought a large zip lock bag with about a pound of shredded pork and a half a bag of pistacios. PALEO for the win. Although people were looking at me strange while I was walking around with a clear bag of meat in one hand.

Congratulations Amy & Jeff!! Love the babies :)

Oh, and Congrats to AMY and JEFF. I am going to photoshop you into the prego pic from a couple days back.

Congrats Amy & Jeff!
I'm missing DCF and these last couple workouts seem like they would have been fun. I was able to go jogging/running/walking at the hotel today after my conference. Luckily it wasn't raining and I was able to get in some exercise after sitting for much of the day!
Can't wait to get back.

Craig, you going to do am workouts next week? Does anyone know how the traffic is from the shed to Dublin @ 7:00 is? See you guys next week. 800s in the rain maybe.

Wow. I totally took 4 takes to read between the lines. Congratulations Amy, Jeff and Bennen!
Sarah T. - Try 150 burpies for time. Best/simplest road benchmark WOD EVER! (hard, though, you might want to scale)
John, my WC business opens at 6am. If people are later than 6:45, things get rough on the commute. You might consider showing up early, and start "scaling" from there.

Congratulations Amy and Jeff!

Ron C - Too much info! LOL

John, I got 6AM M-W next week. Traffic South to Dublin is easy.