who shot and killed the girl in the green by the rowers?

AWESOME picture Carry!

I'm no detective, but my money's on the girl hiding behind the armless dummy. Probably ambushed her.

We should do a Crossfit Total SOON!

I love that picture. What you can see of Carry's face is so peaceful...

Pull and pull guys!

6am ...we did our 400m run and plyo warm up then hit up Max effort 500m row, Push-ups in 1 min and sit-ups in 1min.
Cabby led the way with a 1:26 row. I was holding a 1:23 at 250m and came off the rower...twice!! ouch. I'll try again later.
Lauren, and Marnie led the way for the girls with 1:57's

Alan smoked the sit-ups with 53 in a min. Nancy had 46 and Michelle had 45

I think Mountain is right....she looks like she has a piano wire choke weapon and the dummy is next.....lol

The DCF sniper got me on Saturday as well.

Way to go sub 2, L & M! Nice 1:26 Cabby.

Jimmy, I've had a sub 7min Helen after the 1st round, and a sub 3 Fran after reaching halfway point at 1:25. Unfortunately, it's the last half that matters most.

I think the blue shorts guy is acting suspicious. Why is he standing on a box in between the two posts where there is a 5' high pull up bar??

It is obvious that Carry killed them all with her Jedi levitation tricks.

I love how Mo throws out CrossFit Total...apparently he's back in form. Punk.

Nice work 6 AM class...I made coffee this morning at 6 in 1:01. Does that count? Did it with my eyes closed (not intentionally).

Craig, love the halfway marks. If only that counted, right? I once went into the last round of Fran at 1:30...and finished in 4+...hehe.

For what it's worth, Jimmy - if you're falling off the slide you probably need to slow down your slide. Speed doesn't generate the power...

Dang I look like a great pusher upper in that picture....the credit for that picture goes to JJ who sat in a squat position for what seems like eons to get that shot. I must admit that not all of my clapping pushups were that good.

Looks like I'm praying I don't face plant on the floor

I can be seen laying around DCF in a similar position the woman in the green!
that's my favorite stretch hahaha

I really appreciate the note that was on the main page about Captain John Hallett. He was an amazing person with a great personality and would have done anything for anyone!! Please say prayers for him and his family!

Thanks DCF!!!

Craig.. I hear what ur saying...but im just saying ouch...twice.
I need an F-ing seat belt on the rower when I go for PR's.
I totally have a 1:23 in me for sure!!

930 class- Only Lisa and i.....She rocked Tabata squats, sit ups and push ups.Way to work, chick!!

1030 class-Shawna is awesome! She got the 125# G2OH she was after!! Terry is the sit up KING!! 57?!?! Dan SMOKED the run, like cheap crack...hahhaah...Ronnie and his 23 pull ups!

Nice work!!

That post was supposed to be from me....DOH!

I was being a smartass, Jimmy - but the last 100m of a 500m sprint is brutal. That said, I've hit the rail more than once and it sucks.

You may actually have faster than 1:23 in you, since you pulled a 1:23 pace with less than perfect form (and since we have similar leg strength & height).

Typically, the butt comes off the seat on a stroke where the "catch" is very forward (at the start of the chain) and the athlete's shoulders & back round in order to really lengthen the stroke. When the athlete starts a hard pull, he flattens his back very fast (shoulders move backward) and the butt lifts off the seat.

You might try keeping your chest and hands higher throughout the stroke (shoulders back). If you want to lengthen your stroke, bend the legs more. Slowing your stroke rate a bit will help maintain proper energy displacement.

Carry... awesome picture! It almost looks fake it's so cool. For a moment i though it was Nicola from back in the day.
;) Jasmine

Craig....or a seat belt...j/k.. great advice.

50 situps/min, 400 M run 1:16. 23 pullups should have done more. then I worked up to a 315 bench a just missed 335.

Quadriceps and everything holding them together feel macerated from Saturday. I am walking like a cowboy. So it was max effort while being vewy vewy sore. Run 400 1:23, slow for me, need my husband to pace me! Situps 48, should have started faster. Pushups 27. No excuses there, those are a definite suck spot for me. Thank you Sarah and Ron for timing me. Then a date with the roller, ow. More max effort, more!

Wow, these benchmarks sound like a great idea! I wish I could participate, but I'm recovering from my first half marathon...here's my summary if interested!

Yesterday I ran my first Half-Marathon. It was during the inaugural "Santa Rosa Marathon" that took place in downtown Santa Rosa.

Up until the race, I had never run more than a 10k, and those were at then end of Olympic Distance Triathlons. I signed up for this race with a group from Local 1401, our firefighters union. Going into the race, I did not know what to expect, or how my body would feel compared to a triathlon. I figured it would be similar effort and timeframe as any Olympic tri. In preparing for the race, I pretty much stuck to my standard 3-sport training schedule. The last couple weeks heading into the race I spent a bit more time running, a handful of 30-50 minute runs, and some interval/sprint work.

Race day came quickly, and without rest. The night before at work was chaotic, and surprise, I only got a couple hours sleep before race day (that seems to ALWAYS happen). I ate a bit more than usual pre-race, maybe too much, but oh well. I had some Peet's and water and headed to the race. There were roughly 600 people racing and we lined up according to "pace", I jumped in between the 6-7min and 8-9min. One of my main goals was not to "take the bait" in the beginning of the race. Meaning, stick to my strategy, start at a comfortable pace...and if I feel good at halfway point, speed up. The pace I was aiming for was 7:30 miles, and my race goal was 1:45 overall time.

The gun went off and we started running. Of course tons of people flew out of the gate...I definitely felt tempted, but stuck to my plan. Mile #1, 7:41, felt good and loose at the end of it, ramped up just a bit. Mile #2 felt good, still getting loose and finding stride, 7:33. At Mile #3, the pack thinned a bit, which was fine with me, 7:34. We were on pavement, running next to Santa Rosa Creek. Mile #4, feeling better and they had the 5k distance marked, I crossed at 22 or so, good pace, 7:22 for the mile. Mile #5 I ran with a couple of guys, we chatted about CDA Ironman Triathlon, and how they were both going to do it next year...they weren't interested in keeping a 7:30 pace though, so I said cya, 7:31 that mile. Mile #6 felt good also, 7:28. I was comfortable so far at this distance, I was used to running this far at the end of a triathlon. I didn't feel fatigued and my body felt fresh. Mile #7 things changed a bit, a bug flew in my eye, I couldn't get it out and it threw me off a bit, managed a 7:42. I needed to get back on pace for Mile #8 so it took some concentration and found some people to chase, 7:30 for that one, back on pace! Mile #9, I started to feel the fatigue setting into my legs, knees, and feet. Still wasn't breathing that hard though, 7:28. At this point, I knew I had a few miles left, and no more than a half hour of running. I decided to push a bit harder. Racers in front of me were slowing, and I was catching people, which charged me up. Right around this point, I knew I had a chance at sub 1:40 overall time, I wanted to go for it. Mile #10 took me 7:22, my fastest pace yet. Mile #11 was tough, the course was on gravel and it really started to hurt my feet, there were a number of switchbacks this mile, didn't feel that great, 7:30. Only 2 miles and change left, time to PUSH. Mile #12 took some mental effort, as well as pushing myself, I passed a handful of racers and gained some momentum, 7:07, by far my fastest. Mile #13 , I don't remember that much about it, except that I was hurting, and pushing hard, 7:12. The 1/10th took me 39 seconds. I crossed the finish line in as close to a sprint as I could, feeling tired but strong. I stopped my watch and looked up.

My total time was 1:37.43

I am VERY happy about that time, I felt comfortable pushing for a 1:45, but when sub 1:40 was in reach, I knew I had to grit it out. It was worth the pain. The finish put me 36th overall (out of 500 1/2 marathoners), and 5th out of my age group (the winner of my age group finished in 1:14...WTF!?).

I'm definitely more "beat up" than after a triathlon, it's the day after and my left leg, ankle still hurt. It was great to see others from my department on the course, and to have my buddy Jan run the last couple miles with me, and then see Jaz and the kids at the finish line. Good times! I can't see myself doing many more of these, unless they're at the end of a triathlon, same goes for a full marathon. But, I'm very glad I did it!

2pm class- Mo ran the 400m like it was nothing..1:13! Juanell and Elsa Tabata squatted together and rocked it! Marshall hit a 255# G2OH! He made it look EASY!! Mountain did 43 pull ups ..... are we surprised??? No....

Once Marshall gets some technique, he's gonna put 300# overhead. That boy's strong.

I was not standing on a box. I was actually on Carrie's shoulders.

Mountain I know I call you names when I am in the middle of a WOD or right after it, however I still luv ya brah!!! Hit me up for track workouts 925-234-3219.

Stav, WOW!!! enough said.

-Mo

Jax Jones, 400m "run": 17:28

-jj

More squatting 5, 5, 5, 5, 5

245, 255, 265, 275, 285 PR!

Tried for a bonus set of 285 at the end and failed on the 3rd rep.

Max reps push ups: 50 chest to floor. Jordan counting. With a little work, 60 should be easy.

Max reps consecutive pull ups: 41

Chin over bar. Did 15 butterfly, then 10 with mixed grip, 10 more with the grip the other way (no more butterfly), then sets of 5 or so to 41. Probably wouldn't have done that last rep if I wasn't trying to beat Mountain's 40 reps. ...Hands were 'lobster claws' afterward. Grip was definitely the limiting factor, arms and lats fine.

-jj

Reason #321 why I love Crossfit:
Everyone is so helpful, encouraging and enthusiastic... special thanks to Carry and Laci for the pull-up tips and to Jamie for preparing me for those damn tabata squats... which she ROCKED! The day I do a pull-up will be my favorite day EVER. You ladies are very inspiring. =)

JJ, you should have just gone for 315#! You can easily hammer that out. You are underestimating yourself bro.

-Mo

Loved today's workout! Next time I want sub 1:50 for rowing! Super happy for 70# clean/jerk!
I agree with Katie-I love crossfit because everyone is so helpful and encouraging!