I think Meg's box is turned the wrong way and she could get a toe stuck and trip.

JJ... how many minutes for the workout tomorrow? Maybe I'm just dazed and confused, but I don't see it.

DCF will have its revenge!

Is there a BBQ afterward?

Got to 195 on clean & jerk... and thanks to Jeff, managed 4 rounds with more than a minute to spare in my solo attempt at the mini met con.

Out of curiosity, how did people think there form held up during the 7 reps? Is this something we should be working more on? Would love to hear people's thoughts...

Oh - and we will destroy Team Diablo CrossFit.

"their" form...

Kate, 20 minutes, as many rounds as possible. Come on! We need you sharp for the game... :)

"BMX Blunder" is finally feeling like I might be able to workout next week, see you Mon.

JP

ha... I swear that wasn't there 2 min ago. I'll be ready - I promise! I've already decided I'm going to force some of my students to play catch with me tomorrow so I can warm up at work ;)

Clean and Jerk 195#, I will take that all day. My goal since coming back is to clean 225# and today I hit that sh@t!!! Now I just need a little more strength to jerk it, LOL!
I love CROSSFIT

great article...I love fat!

Box turned the wrong way. Either that or she started before everyone else.

BTW, members of team #1 (for a reason), there are some people on team #2 which are claiming they are the "cool" team.

I sure hope we don't bookend this league, that would be embarassing!

Jeff---Being "cool" doesn't win games!! Team 1 can pull another win out even without some of the original players! Even though I'm not going to be there I will be there in spirit cheering you all on! GO DCF (both teams) :) Sad I'm going tobe missing this workout...seems like a good one!

I'm assuming she's going up because her arms are in the air. But her feet still on the ground? Coordination of jump off.

Got to 225 today on the C/J

We are BBQ'ing after the game. Bring some beer and something to eat!! Should be fun.

I'm with you Mo, was able to clean the 225 but couldn't get that thing overhead. Didn't use enough legs on that jerk. Was able to get a 205 C/J. But I've never attempted a clean over 185 so I'm pretty happy about the clean part of the WOD.

I'm feeling good about tonight's game. Sounds like we are going to field a complete squad this time so team 1 can say goodbye to the handicap they needed to barely win last game. Destroy is a pretty good description of what we will be doing to team 1, so I'll save any attempts for the next best synonym.

The "Tall" people (Justin and I) stayed after the 6 AM class today to see how fast we could do 100 bench press at 135#. Justin had a past rotator cuff issue so he did 1/2 reps and finished in under 11 minutes, which was awesome because it was 1st attempt. I did full reps and finished in 13 minutes a little better than last try.

P.S. for 6 AM Matt, this is one exercise where being tall doesn't help, because tall also means you have long arms which means you have further to go to lock out

Kev I would think that a couple of tall kids (you and Justin) could do more reps on the bench in a faster time. j/k...nice job guys im gonna invite myself to to your bench party

oh I almost forgot you must have been a little tired after you guys lost in hoover ball!
Tell Justin to not forget his golden shoes and you guys may do a bit better.

Did I forget to mention my Hooverball team has never lost...

I have to admit the Hoover ball was fun but I almost "Fokkered" Nancy . Let's play with 20 lbs next time

Kevin, all the worlds biggest benchers are VERY VERY LARGE MEN, not short stubby guys with short arms. Longer arms also means longer levers, longer attachment points for tendons, larger muscles, more potential to produce power, etc. Having long arms, narrow shoulders and a small rib cage... now THAT would be bad (but you don't have that problem!)
Enough with the mechanical engineering lesson.
Last night's classes were really fun! While not everyone did singles (some were still working on actually DOING a clean and/or jerk effectively), we all got better from beginning to end. The 4:30pm regulars class had Chris Wong and Bill Ayer getting 250+ overhead. Chris got 275 pretty easily, but he was "taking it easy" due to his back still recovering, and having a heavy day, tomorrow.
It was interesting watching what people would do with the barbell instinctively, without any coaching on their first rep with the bar. Some people default to a split clean. Interesting... little side note, athletes with ultra long leg (e.g. basketball) often learn the split clean as a more effective way to clean more weight.
Anyway, I do want to put shouts out to Holley, Bryn and Elizabeth who braved the Clean & Jerk, and made it out, alive! One of the side benefits to Crossfit is getting out of our comfort zone, and learning that it's just not that bad, and sometimes fun!
Jacqueline was partnered up with Clara (who was a gynmast). I watched her do a clean, gave her one correction on her 2nd pull position. She implemented it perfectly. Then, one last one adjusting her arm position and catch location. Again, perfect. Perfect clean in 3 reps. Both Jacqueline and I were sorta freaked out. Gymnasts are annoying workout partners, and they make coaching a little too easy.
That team metcon was AWESOME! I think the rest while your partner went actually made it harder (because you could keep hitting it hard each time you'd start the round). Lots of screaming, and lots of people laid out on the floor, afterwards. It reminded me of the old days a little bit--except we had more rowers. Great night.

Hey Mike. I guess I missed how your team was incomplete last week. What was missing? We only fielded nine players the entire game and 5 women to 4 men ratio. Now your team is trying to take one of our players? Seems a little fishy. Good luck tonight. BBQ afterwards means we are all winners!

Hey Mike. I guess I missed how your team was incomplete last week. What was missing? We only fielded nine players the entire game and 5 women to 4 men ratio. Now your team is trying to take one of our players? Seems a little fishy. Good luck tonight. BBQ afterwards means we are all winners!

If anyone wants to join me I plan on doing the WOD around 11:30 today during open gym. It would be great to not have to do it solo.

Jeff, I'll come in to WOD with you but b/c I am so slow it might feel solo with me working out next to you!

What time is the titanic softball matchup tonight? I live nearby and I'd like to come and heckle.....

-Willie Mays Hayes

Well Mr. Jeffrey Bloxham...I'm not sure if you noticed our right fielder Stephanie in the most stylish uniform of dockers and a pink top not being able to swing a bat or run because of recent surgery. She agreed to stand in the line of fire (not counting Craig's pitching cause that never really got close to anyone), but couldn't really do much other than walk. Which also meant if she made it on base one of our 3 remaining ladies had to pinch run too. That also made the outfield a little more difficult to tend to. Chances are she was gawking at Bill in the infield anyway so who knows if she would have been effective even healthy (can you really blame her though). There was also Melissa in jeans and I believe flip flops having never played before but because she's hardcore, agreed to jump in to the infield. Not an easy place to play.

So I have a rugby game tomorrow and have a question concerning workouts the day before the game. Should I do full WOD, scaled down WOD, or rest and play video games the day before a game? The answer is probably very subjective and individual, but I have traditionally rested, carbed up (game is 90 min with minimal stoppage) and channeled my ancestors for warrior spirit. What do other DCFer's do the day before the game?

Congrats to Maren and Tyler...they're getting hitched!!!

Nice one Kevin...didn't take you long at all!!

Oh it is ON for tonight! I never knew Jeff B. was so competitive :-) Good thing he is on my team!

This morning ridiculous WOD at Crossfit Balboa: 1 Hour, 20 Minutes, 21 Seconds

(Not sure this really follows cf methodology, but it was fun)

AQAP for Time of:
1 Mile Run
100 Pull Ups
800m Run
150 Sit Ups
400m Run
200 Push Ups
200m Run
300 Squats
100m Run w/ 30lb Bag

I am proud to say that I did it all RX with good form! Many finished before me but forehead-to-bar pull-ups, belly to floor push-ups, and limited range squats were all around. Because it went so long, I almost missed my flight. Some poor guy had to sit next to me the whole flight (I was still dripping sweat and haven't showered since Wednesday). Yuck.

Congrats to Tyler and Maren.

To answer Rob's post above:

1, 1, 1, 1, 1, 1 Does not = 1RM, 1RM, etc. (1 rep max)

In my Oly class I constantly have to tell people to slow down & do their reps one at a time. The clean & jerk is a technical lift - proper set up and execution are necessary for heavier loads.

When you see "1's", take each rep one at a time. Rest! in between each rep. Start light and add weight ONLY if you execute properly. Otherwise, rest, lighten load, and repeat. If you decide to increase weight, add small amounts.

If you feel like the load is getting heavy for you, then let your trainer know and make him/her watch you for proper exectution.

Congrats T&M!

Scott....that WOD sounds suspiciously like Yvonne's version of Murph

Any Diablo peeps looking for someone who can REALLY knock the softball out of the park?

I'm available for a small amount of $1M for 5 weeks pay.

Need money to support by really bad habits.

Berry (former S.F. player and Home Run KING!!!!)

really bonds? cant spell your own name? barry sound familiar?

Unfortunately Berry's talents would be less useful since there is not a fence. He would actually have to run around the bases to score. Although the extra outfielder would probably be helpful to him.

Not much talk about today's WOD yet!! It was awesome! Today my back remembers why I love Crossfit so much, it uses muscles that you didn't even know you had. 6am doesn't get to see how the rest of the day performs unless it's posted by the trainers, so I'm looking forward to seeing how people did on this one!

CONGRATULATIONS to Tyler and Maren!!!! So exciting.

Marnie, Michelle, Eleni and Maren - missed you guys this morning!

Chris -
The day before a match I usually do I light training - an easy run to stay loose or a mini- metcon type of WOD - something to stay loose. Who are you playing with? I think you said the Berkeley Blues?

Jamie, Jeff and I shoveled our way to misery at open gym.On my 4th round JJ told us the shovel reps were 1=both sides touchehd, so I did 40 extra reps that round to catch up (after considering yelling bad words and leaving). After that my back was toast and I just bent over and slugged it out with horrible form, focused on keeping the bar close to me and using my hips and legs since my back was done. 5 rounds + 100 m. Then I watched Mo do Jackie in 8:54 and after that I felt like a true whining woosie. Woosy? Mo is an animal, a savage snarly kind!

"after considering yelling bad words and leaving." No, not you Amy.

Berry Bonds is Barry's younger sister.

I just woke up after passing out at home, j/k! "Jackie" did me dirty, she took my breath away then kicked my a$$!!!!!!

930 class- DAMN!! Tami can squat!! Proud of you sista!! Michele, not much longer... These girls showing great form on their snatch balances!! Terry an Julie went head to head with #45 VS. Stout!! But I have to say, watching preggers girls WOD is the most awesome thing ever!! Meg and Jaz, always a pleasure to have you girlies in class!!

1030 class- got to meet Holley and watch Davida WOD! Supa awesome and Meg H killin it RX'd!! Oh, and Rodil has a pretty snazzy snatch balance form!!

I heart DCF!!

Congrats to Tyler and Maren!! I wish you many years of happiness! Watch out for wine country though! Could result in firebreathing babies...

Who won?

I want to know who won as well! The waiting is killing me. Someone pls post that team one won!!

Yeah RIGHT?! Team 1 just SLUGGED EM OUTTA THE PROVERBEAL PARK!!! HOLLAH!!!

PR'ed in back squats today 300 for two. Nice.

Then Darren whooped my butt doing the CFFB minimetcon (not sure of his time but it was probably a minute faster). 6:51

A while later I did today's workout, 5 rounds plus 200m. Back was tight for sure, but my slow running is what really hurt me (feet still sore from the sprints earlier this week).

-jj