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Thursday - Nov. 5, 2009
Craig and Julie duke it out. . . I am not sure over what, but it looks like Craig is winning.
Workout: Front Squats
5, 5, 5, 5 ,5
Record loads used each round.
Metabolic conditioning workout: "Fran light"
For time: 21-15-9
Thrusters (men: 45lbs, women: 33lbs)
Pull ups (sub 2x jumping pull ups if you can't do more than 15 kipping pull ups in a row).
Record total time.
Great video I found out about through Robb Wolf's blog (who in turn found out about it on Dr. Eades' blog. It is a long video, but much like the last one on sugar. It is a great video! Make sure to check out Dr Eades' blog for a great breakdown and his take on the video.
Watch the video in a larger format here.
Specialty Clinic Tonight at 7pm: Double Unders
There is still space left to learn how to master double unders, but this class may fill up.
Sign up now by clicking here!
Don't forget that Roger Harrell from CrossFit Marin is having a series of Gymnastics workshops on this Saturday - Including one geared toward trainers, one geared toward intermediate athletes, and one for beginners. Reserve your spot on their site, and post to comments if you plan on going (maybe you can carpool with other DCFers!)
Posted by Jeremy Jones at November 4, 2009 9:03 PM
Comments
Happy Birthday Michelle, RoonDogg, Sailor Jerry, Rooney!
You always make our 6am that much better!
LOVE YA GIRL xoxoxoxo
Posted by: 6amMatt & Len* at November 4, 2009 10:08 PM
I would love to go to both the trainer and intermediate gymnastics workshop. Anybody want to keep me company?
Posted by: Scott S. at November 5, 2009 6:20 AM
Happy Bday Michelle! Sorry I am going to miss doing a post-birthday workout with you tomorrow!
Posted by: jamie at November 5, 2009 7:35 AM
Both of these workshops are worth it! While it says "trainer workshop", you'll also learn how to train yourself.
Happy Birthday Michelle!
Posted by: Mark L. at November 5, 2009 7:36 AM
Happy Birthday Roons! Way to motivate and conquer 6am with your peeps. Have a great day!
Posted by: Nancy at November 5, 2009 10:09 AM
Oh Man Rooney! I didn't know it was your birthday today! I would have let you choose part of the workout at Combat Con.
Now I get the Scorpio comment! Hooray for Scorpios.
In class this morning we worked some jab cross technique before hitting the workout. Team "Sailor Jerry" was great. I can also see Juanell starting to excel. Anita's ground and pound has come a long way as well. Nice work!
On the Volleyball front. . . It turns out that Jenny P has been playing competitive volley ball for years, sand only (going all the way to Santa Cruz almost every weekend in the season!). And Chris Wilson was sponsored back in school.
We might have a few ringers if we want to put together a team.
-jj
Posted by: Jeremy Jones @ Diablo CrossFit at November 5, 2009 10:16 AM
A quick breakdown of the classes yesterday...
9&10am-Hector worked hard for his RX.. 34:??, Shawna 27:07 RX. Ray came to get dirty and do 30's. This was Meg's 2nd filthy this week... She still friggin' did a 30:12 RX. Mel did dirty 30..next time it's 50 for you, dear.
Julie and Jenna came in and got their 50's on...Julie-30:01, Jenna-26:42. Way to go, girlies!
2p- Christina rocked a 30 in 19:15, Elsa and Juanell did it as well... Juanell, you CAN do a 20" box jump... We'll work on it!
Ronnie did an amazing job at grinding thru this wod. It was a beast, buddy. Nice job!!
4p was old school. So nice to WOD with the boys!! Thank you Megan B. for adding beauty to the mix. Great job on finishing the 50 up!!
Evening classes were great! Lots of encouragements being yelled. J- Roe did 22:11 RX, Hylie-27:25 RX, Dean- 24:05 RX. Jenn W. - nice work on your 30!!!
Shannon M. 30:31, Laci-32:38... She got her first 24" box jump prior to class.. Let's work on getting you cozy on that box. Next time RX for you. Katie 37:45 RX, Malissa 38:47.. Minus 20 burpees. So awesome to watch you dig deep! Mike solid on his reps. Great job, daddy. =)
Laura R. 22:40 with the dirty and Leah got a 25:50 on her dirty. Danny decided to chomp off the 50. Nice work, my friend... And what a PR!! 50:?? To 37:10?!?! Killin' it!!
All in all, a beautiful day!!!
Posted by: Sarah@diablocrossfit.com at November 5, 2009 10:29 AM
Really? Nobody else want to go to the gymnastics workshop?
This is a slow blog day ...
Posted by: Scott S. at November 5, 2009 2:32 PM
Haha Sarah, I can't wait to show that post to Tris!!
Posted by: Mike P. at November 5, 2009 3:07 PM
Daddy?
Posted by: Mark L. at November 5, 2009 3:19 PM
mike must have gone to napa....
Posted by: adamwells at November 5, 2009 3:27 PM
I knew you'd get all giddy over that, Mike. I'm just afraid Tristin is gonna kick my ass for it...
Posted by: Sarah@diablocrossfit.com at November 5, 2009 3:37 PM
I'm with Mark.
Daddy?!
Posted by: Jeff B at November 5, 2009 3:41 PM
WAY off base with a Napa guess. It's just more of a see how far I can go before I'm booted to the couch...
Posted by: Mike P. at November 5, 2009 3:55 PM
Terry (with a y not an i),
Thanks for helping me get through FF yesterday!
At least someone remembers me being there!
Posted by: Kathy at November 5, 2009 4:16 PM
I always remember when you're there, Kathy!! You are a stud and did an amazing job on FF!! When I grow up(if I grow up), I wanna be just like you!!
Posted by: Sarah@diablocrossfit.com at November 5, 2009 7:15 PM
Thanks for the encouragement Sarah! I wouldn't have finished it as fast if it wasn't for your shouts of encouragement. Props also to Mark for the help at the end.
Posted by: Danny at November 5, 2009 7:16 PM
Anytime, Danny. I know you'd do it for me, too. =) great job!!
Posted by: Sarah@diablocrossfit.com at November 5, 2009 8:28 PM
Fun day at DCF. Did a ~60min bike trainer/running brick workout with Dean and Jan at 2pm. It's awesome to train with such studs. Hoping that osmosis from those two will make me faster on the bike!
Came back in with Jaz and joined the 6pm class. Amazed at how PACKED the gym was! Got to share the rack with Derek. He's friggin strong! Great work buddy.
Front Squats, 5x5
135-185-205-225-245
Did Fran RX afterwards. No chance at a PR, but just happy to make it through after the day of fun. Mike P., thanks for the encouragement.
Posted by: Stavros @ Diablo CrossFit at November 5, 2009 8:36 PM
DUDE!!! JJ is the MASTER!! We were geeking on on Paleo talk and he mentioned some sort of coconut milk ice cream....
NOW HEAR THIS....IT'S CALLED COCONUT BLISS!!! EFFIN FANTASTIC....CURRENTLY ON SALE AT WHOLE FOODS FOR $4.79...there's like 8 flavors...AMAZING!!!!
Posted by: Julie at November 5, 2009 10:44 PM
