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091017 Saturday
Laci shreds her hands doing her first "Fran" as prescribed. Worth it? She thinks so. (Don't blow up the photo if you are squeamish).
Workout: Team workout.
2 partners will complete the workout below. Only one partner can workout at a time, but the work may be divided between the two partners as desired (half and half, one person does more ring dips - the other does more DUs, etc). The only exception is the 200m sprint, each 200m sprint must be completed by one person (no dividing them up into multiple 100s for example).
As many rounds as possible in 20minutes
50 Double unders
30 Ring Dips
Two 200m Sprints
Record who your partner was and total rounds for the team.
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October's "Challenge of the Month" has been added to Beyond the Whiteboard. You should be able to do a search for "ChOM" or look under workouts created by Diablo CrossFit.
Posted by Jeremy Jones at October 16, 2009 7:22 PM
Comments
Classes were great tonight. Dante pr'd and has mighty fine form on his squats as does Derek (who accepted the Oct challenge). Holly got a 1:01 on the challenge as a warm up. Nice! Javier worked on his row technique. Great vibe in the 5p class!!
6p- Tristin, Mike and Hector all did squats then opted for the challenge as a mini metcon. It wa cool to see Tristin carry all that weight so gracefully.
Have a great weekend all! Hope the softball team whoops some a$$!!
Posted by: Sarah@diablocrossfit.com at October 16, 2009 8:38 PM
Fran RX was sooo worth the pain of my hands! Thank goodness I am learning to grip better so I don't rip as often! The Kip class helped a lot. I love my Crossfit community!
Posted by: Laci at October 16, 2009 10:30 PM
Great picture Laci
Posted by: Tami at October 17, 2009 1:52 PM
Nice hands Laci!
Great WOD today I like partner or team WODs, they are so much fun, you get to rest in bet movements, you get to yell in support at your partner and you always do your max because you don't want to disappoint your team mate . Nice size class at 10, perfect even number so the trainer didn't have to partner up, I did help Vickie and Dan in the end, Dan pulled a calf muscle so he couldn't run or jump, so I was the substitute runner/rope jumper, for the last 5min.
In the 11 o'clock class I had odd number of athletes, and I was in no shape to do the all WOD, so Mo did it on his own, just half reps and one run. Poor guy didn't have the lusury of resting much but he did a great job none the less.
Posted by: luca z. at October 17, 2009 2:57 PM
Accepted the challenge, 1:24. I don't know how Nick pulled off :59. That killed my grip! I left humbled yet again
Posted by: Moises G. at October 17, 2009 3:53 PM
Kept it light today. Day 3 at work is hard to get motivated. Went for the 5 min max DU's as a warm up. Then a SP and L-Sit WOD. Running in the MDUSD 5k race tomorrow, and hopefully coming in for Helen around 10 or so.
Hope to see some other DCF'ers at the run!
Posted by: Stavros @ Diablo CrossFit at October 17, 2009 4:24 PM
What time is the run Stav?!
Posted by: Moises G. at October 17, 2009 4:39 PM
Thata girl Laci...Proud of you!!! LOVE da HANDS!!!
Posted by: Julie at October 17, 2009 5:48 PM
1st attempt at the "Farmer's Carry" today...after a WOD, not a very good idea...
1:22---Holly you're an animal for 1:01...
Posted by: smurphy at October 17, 2009 7:04 PM
I might have to take those dumbbells over to DVC so I don't have to change directions in the middle. Still don't think I'm taking down Nick's :59, though.
Posted by: Mountain at October 17, 2009 7:12 PM
Hey smurphy, Holly wanted me to relay this to you:
http://www.youtube.com/watch?v=B33GH4nW_gM&feature=related
Posted by: Mountain at October 17, 2009 7:19 PM
Wait, or maybe it was this one:
http://www.youtube.com/watch?v=q9GW_LCiGIM
Posted by: Mountain at October 17, 2009 7:28 PM
I'm running in the MDUSD run tomorrow at 9am. Lauren is doing the "fun run" at 9:45 with her son Parker in the jogger. Stavros- are you doing the 9am run? Hope to see you out there!!
Posted by: Justin L at October 17, 2009 8:00 PM
I'll be running at 0900, assuming I get out of the station in time. I'll either be wearing red DCF shirt or a white Santa Rosa Marathon shirt, black shorts, red/white avias, and possibly a grey Forward Motion hat...hope to see you and hoping to PR the 5k tomorrow!
Posted by: Stavros @ Diablo CrossFit at October 17, 2009 8:26 PM
Thank you Luca for letting me do 400 m walking lunges. Cured the morning sickness for the day.
Spent the afternoon at the ER with Jeff. Jeff vs. the saw at work = 7 stitches in his right index finger. And his gimpy ankle. And his nauseous, bloated wife. We are old.
Posted by: Amy at October 17, 2009 8:54 PM
Amy... I'll just go ahead and take that as an insult.
Posted by: Mark L. at October 17, 2009 10:27 PM
