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081103 MONDAY
Your fearless leaders: Craig: "El Diablo", Rob: "The Phantom", and JJ "THOR!"
DCF Workout:
Deadlift: 5, 5, 5, 5, 5
Post loads to comments.
CF Workout: "Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
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Article From Keith Wittenstein at CrossFit Virtuosity:
"So you want to be a Fire Breather?"
"They say you have to walk before you can run. Similarly, if you want to be a fire breather, then first you have to be a good air breather. It amazes me that so little attention is paid to breathing. Breathing is so vital to life and to performance that I think it requires at least a minimum of attention. Breath is life. We can stop eating and exercising for long periods of time and survive. However, if you stop breathing for 20 minutes the game is over. As far as I know there are two involuntary activities that we can voluntarily control. The first is blinking the eyes and the second is breathing. Controlling your eyelids is perhaps useful to keep you awake while reading this little article but controlling the breath can have real exciting consequences for your training and your life."
Read the whole article at http://crossfitvirtuosity.com/blogs/articles/296-so-you-want-to-be-a-fire-breather
Post Thoughts to comments.
Posted by Jeremy Jones at November 2, 2008 8:56 PM
Comments
What exercise???
Posted by: Fireman Rick at November 3, 2008 5:24 AM
Can anyone suggest a good zone or paleo breakfast. I have tried doing the "IF" during the first part of my day, but I am finding that I have very little energy without food. Any suggestions? Nice pic Craig, Rob and Jeremy. Sad I missed the party.
Posted by: Bryan Stornetta at November 3, 2008 7:33 AM
Oompa loompa doompety doo
I've got a perfect puzzle for you.
Oompa loompa doompety dee
If you are wise you'll listen to me.
What do you get when you guzzle down drinks?
Drinkng as much as an irishman drinks.
Kissing a girl and fighting your friends
Misery and headache is how it ends.
Oompa loompa doompety da
If you're not buzzed then you will see far
You will live in happiness too
Like the Oompa Loompa Doompety do
Posted by: Charlie at November 3, 2008 7:49 AM
Brian a good 4 block zone breakfast (fast to make)
4 eggs with 1 tsp of olive oil in the pan
½ Cup salsa
1 Tbsp avocado
2 Cup blueberries (cinnamon on top )
Posted by: Travis H at November 3, 2008 11:18 AM
hey Charlie...I think you might be referring to me - HA!
I do believe I left my dignity somewhere on Locust Street, no question...
Sorry for partying ;)
Posted by: Rob at November 3, 2008 11:44 AM
5, 5, 5, 5, 5 Backsquat at 6am this morning (the assignment I received by phone, last night). Alex and Jordan used 315 and 325 on their last couple sets (there's a video on the camera of one of them).
We also did a mini-metcon, afterwards.
After everyone went home, I did "Heavy JT" (15-12-9 JT with a 20# vest).
Whiteboard:
http://www.diablocrossfit.com/whiteboard/wb_20081103_0600.jpg
Posted by: Mark L. at November 3, 2008 2:33 PM
Mark you just love J.T. right?
Posted by: Luca Z. at November 3, 2008 5:52 PM
JT might be the only benchmark that I could potentially get into the top 2%-ile. I'm actually thinking of having my lower body amputated to help in this regard... "can someone lift me up to the rings?"
Posted by: Mark L. at November 3, 2008 6:35 PM