Way to represent. Impressive Results by All !!!!

This stair climb event is a MUST DO for everyone next year - it is a real application of our functional fitness training. It was cool doing an event that you had no idea about how you'd perform or feel. It was fun to share the experience with Y, Tami, Lauren and Adam!

The girls were too funny at the top: Lauren (6th overall!) was very non-chalant - "nah it wasn't that hard", Yvonne (9th!) was flustered with traffic near the top, and Tami (1st in age group!) said casually "I could have gone faster".

Great 6am front squats...Super Shannon joined us with nothing less than perfect form. Our new Guys Brian and David found something they really like (Heavy Weights)
Great effort by everyone. I added a special little surprise WOD after...hope everyone likes.........

Great 6am front squats...Super Shannon joined us with nothing less than perfect form. Our new Guys Brian and David found something they really like (Heavy Weights)
Great effort by everyone. I added a special little surprise WOD after...hope everyone likes.........

Lower back is still sore from the OPD WOD on Saturday, but I'll be in. Stavros was a machine, represented DCF very well. It was a very inspiring and fulfilling event and fun to get over to another gym and see some other crossfit athletes in action. Max from Crossfit Eastbay amazed everyone with his 400s in bare feet.

Wow... great workout at the 6am class! My only regret is that I didn't try that class out sooner! I'll definitely be back for more (even though I felt like throwing up for about 45 minutes afterward)... Thanks, Jimmy (Ps- fun to workout with you again, Donna... it's been a long time!)

Talk about underestimating a WOD, try sprinting up 52 flights of stairs. I killed it until floor 20 and hit a wall. Had to alternate single and double steps the rest of the way. Then you get to the top and see a guy did it in 7:48 and it makes you question what went wrong. Very painful and humbling experience. Congrats to the girls (who made Craig and myself feel like whiners and the top). Great time.

Talk about underestimating a WOD, try sprinting up 52 flights of stairs. I killed it until floor 20 and hit a wall. Had to alternate single and double steps the rest of the way. Then you get to the top and see a guy did it in 7:48 and it makes you question what went wrong. Very painful and humbling experience. Congrats to the girls (who made Craig and myself feel like whiners and the top). Great time.

Had fun this morning working it out with "Super Shannon"!!! You go girl! She was throwing around some crazy weight! I'll get there soon enough! You are my inspiration!! Thanks Jimmy for a great class....loved the mini WOD after lifting! GOOD STUFF!!

To all the paleo eaters. Found a company who deliver local organic veggies and fruits right to your door. Free delivery and cheaper than supermarkets. First box is free.
Albert & Eve
925-209-0958
www.alberteve.com
info@alberteve.com

Going to try them. Tired of going to the grocery store 3 times a week to keep up with my husband's appetite.

930 and 1030 classes- Quick little 7 min Nicole to warm up before front squats.

It was great to see Jenny C and Eddie in class! We missed ya! Great job with your form Hector!
Jasmine PR'd with #115!! Awesome!

Tristin was good to meet you! Your front squats are beautiful and makes my job EASY!
Tyren what was your weight?!?!? I forgot to ask! Heavy and GREAT form!

DAMN! I LOVE MY JOB!!

SO sorry I missed the climb guys....my back went OUT Friday morn. Was flat on my back for the whole weekend...even missed work on Friday. My back is doing better today but I will be taking a few days off from the SHED. All I did was bend over to pick up my son's shoes to get him ready for school! UNBELIEVABLE!

And THAT is why we practice perfect form all the time (no matter when, and no matter the load).

Carry, I am assuming that you weren't using proper deadlift form when you picked up your son's shoes.

-jj

Carry, Yvonne has that problem about once every three years - laid out for days. Rest , advil, & alternate ice and heat.

Day 5 Paleo observation: apples taste damn good.

Wait..are apples paleo?

Little fruit Craig. Don't slow your progress by overeating on fruit (ie., fructose, ie.,carbs). More green veggies and good fats.

Keep with it.

Thanks for the tip Yvonne, my first veggie and fruit basket will be here Thursday. Can't wait......

Going back to the grass-fed beef conversation from yesterday, I got a grass-fed beef heart at the farmer's market & have no idea how to prepare it. Of course, I'll google for ideas, but I thought someone in the DCF community might know how to prepare a grass-fed beef heart properly.

I just saw some pics from the She-Devil night out... I'm so bummed I had to work :-( Nex time....

mountain-

season with lemon pepper and garlic salt. try boiling it in beef broth for 55 minutes. remove from heat for 3 minutes. Garnish and enjoy....

The fruit & veggies from Albert and Eve are all organic and very good quality. You can choose from their list of what you want and don't want each week. The business is located in Orinda. Good stuff.

For those who did the stair climb (and those who missed it): you can go vertical again this weekend at the Brickyard Race in Martinez. It's 8:30 Sunday morning, starting in Rankin Park near downtown Martinez, and the entry fee is $20. There are 4- and 8-mile options, but unless your name is Jan, I recommend the 4-miler. It's very hilly.

PS-- when do the She-Devil Night Out pictures go up on the photostream?

Craig,

I try to limit myself to one piece a day...

Quotes from the Wolf

"Avoid bananas and other tropical fruit"

"Fruit – Occasionally, always with protein!

In order of preference:
all berries
melons
oranges
grapefruit
tangerines
apples

Eat what is in season and local."

Arg! Why Travis?!? Why did ya have to post that?! I guess I eat too much fruit. =( ok... I'll get it together....some day!

Arg! Why Travis?!? Why did ya have to post that?! I guess I eat too much fruit. =( ok... I'll get it together....some day!

Btw, I got a #115 front squat! PR! Thanks, Jaz!

50-40-30-20-10 of:

10m row (as in: 500m first round, 400m second round...)
ring pushups (toes parallel w/ bottom of rings)
weighted walking lunges (45# bar across back of shoulders)

in 36:57. It adds up to 1500m row, 150 pushups, and 150 lunges. I think rounds of 40-30-20-10 would be sufficient.

I eat local & seasonal fruit, usually from the farmer's market (where I ran into Russell yesterday). Apples go well with pork, especially ham. Citrus goes well with beef. When berries come into season soon, they go well with poultry & fish. And I think we all know melon & prosciutto.

Tough wod, Mountain. Yah, I think 40-30-20-10 would be better. Metcons over 20m are cardio events.

Travis, that is not good news.

By the way, CrossFit Krav Maga San Francisco dominated the men's Climb - they had 3 climbers in the top 10.

Our women saved DCF's reputation. Adam and I did what we could.

We need a stronger showing next year!

Nice Job stair climbers! Sounded like a lot of fun. Great showing for DCF!

Today's WOD, Jordan and I ended at 265# for 5 front squats. We definitely had more in us though.

Jordan, you can't cook a hot pocket, let alone a cow heart! (really, a cow heart...) haha

Craig, I want in on the 30 muscle ups competition. Did 4 in a row, then 5 in a row a couple minutes later. Nick is getting goin on his MUs too... watch out!

4pm open gym
Front Squats:
185x5, 205x5, 225x5, 245x5, 265x5

mountain i dont think thats what they mean when they say "eat a heart healthy diet". lol

Or what they meant when they say, "you don't have enough heart."

Worked up to 205, but I failed at rep 4. Not feeling it today. I was yawning throughout the whole workout (as Bryan S).

I did watch Hardway Bryan do 255. Strong bastard.

-jj

First time doing front squats

95 x 5
135 x 5
155 x 5
175 x 5
195 x 4

What's this about a 30-muscle up competition Craig/Alex?

Hi, good post. I have been wondering about this issue,so thanks for sharing. I'll definitely be subscribing to your posts.