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Wednesday - Nov 18, 2009 - "Happy Birthday Ronnie Lo!"
Laci = Strong
Workout: (Happy Birthday Ronnie Lo!)
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps (full ROM shoulders to hands on Parallettes)
Bench press 135 pounds, 10 reps (sub incline push ups on Parallettes)
Push press 95/65 pounds, 15 reps
Dips 20 reps
Post number of rounds completed to comments.
Video: From Sunday's workout (I love the line at the end. -jj).
Article: Depression as deadly as smoking
" . . . Utilizing a unique link between a survey of over 60,000 people and a comprehensive mortality database, the researchers found that over the four years following the survey, the mortality risk was increased to a similar extent in people who were depressed as in people who were smokers. . ."
Click here for entire article.
The "iCrossFit" App for iPhones and iPod Touch
Special Sneak Preview for Diablo CrossFitters only!
Come in this Saturday to get the first version of the new iphone app we have been working on. Brian P (aka "Brhabdo") and the team will be on hand Saturday at 11am to upload a free trial version to DCFers, before it is even released to the public!
Tons of workouts in the database, photo slide shows demonstrating exercises, timers, round counters, and much, much more! Come check it out this Saturday!
Anyone interested in having a movie night after class on this Friday night (showtime around 8:30pm, kids okay)? Post to comments We have both "Every Second Counts" or "Food Inc." available for showing. . . we could even watch "Pumping Iron" if everyone asks nicely (I don't want to wear out my copy unless people are going to appreciate it. -jj)
Posted by Jeremy Jones at November 17, 2009 3:18 PM
Comments
Oh my god, this WOD looks bad. I have not bench pressed for 15 years probably. This should be really, really interesting.
Posted by: Jeff B at November 17, 2009 8:43 PM
Now that's a real workout. And thank you!
Posted by: Ronnielo at November 17, 2009 8:43 PM
Laci you are AMAZING! So much fun to cheer you on during your crazy heavy lifts! So inspiring! Keep it up Sista!!!
Posted by: smurphy at November 17, 2009 8:47 PM
The workout tomorrow looks fun, back to my good old bench pressing days! I think I need to work on smiling during my heavy lifts...I look a little mean or mad! Also, I am totally down to watch a movie on Friday!
Posted by: Laci at November 17, 2009 9:12 PM
The workout tomorrow looks really fun, back to my old bench press days! Oh and I think I need to work on smiling more during my heavy lifts...I look a little mean or mad in this picture! Also, I am down for a movie on Friday!
Posted by: Laci at November 17, 2009 9:14 PM
Laci=Strong=Beautiful
Ronnielo finally the big 60 congratulations, you look great for your age ;-)
Posted by: luca at November 17, 2009 9:21 PM
Sorry for the double post, Happy Birthday Ronnielo!
Posted by: Laci at November 17, 2009 9:26 PM
Great job Laci! Too bad I can't go tomorrow, those HSPU with parallettes are interesting. I think I lost the feel of my triceps the first time I did it =)
Thanks Jeremy for posting our iCrossFit iPhone app.
Email me at brian@icrossfitapp.com if anyone is planning to be there on Sat for the app install so we can be sure to meet you.
Posted by: Brian P at November 17, 2009 9:35 PM
Happy Birthday Ronnielo!!! Bench press in honor of you! I love it!
Laci you look beautiful and graceful even when you push and pull all that weight around.
Triceps are gonna burn today!
Posted by: Yvonne at November 17, 2009 9:36 PM
Happy Birthday Ronnielo. Go eat some steak. Yea
Posted by: Nick at November 17, 2009 10:16 PM
Happy Birthday Ron! Scorpios are intense little creatures.
Posted by: Katie at November 17, 2009 10:38 PM
I am down for a movie! I have seen the first two and am up for either but one of my big wants has always been to see the original "Terminator vs. Hulk" in Pumping Iron! My vote is cast.
I'm also up for the iPhone App! I'll plan on going to the 10am Saturday WOD and being a geek after ;)
Posted by: Scott S. at November 17, 2009 10:49 PM
Laci, you are a beautifully true inspiration to all women afraid of heavy things...(aka, this chick).
Posted by: Katie at November 17, 2009 10:49 PM
Laci, you are a beautifully true inspiration to all women afraid of heavy things...(aka, this chick).
Posted by: Katie at November 17, 2009 10:50 PM
Happy Birthday, Ron, Mr. Bench Press!
Posted by: Mark L. at November 17, 2009 11:12 PM
Brian P - Got any ways on getting an app for BB and Android devices? You would cover 80% of the market if you were to get your iCrossfit app for these devices.
David
Posted by: Big Dave at November 18, 2009 1:17 AM
Happy Birthday RonnieLo!
Posted by: Hylie at November 18, 2009 6:43 AM
Happy Birthday Ronnielo, wod looks great on paper.
Posted by: Dean at November 18, 2009 7:03 AM
Happy Birthday Ronnie! Have fun doing the wod today. It is your kind of animal!
Posted by: Kathy at November 18, 2009 7:53 AM
Happy birthday Ronnielo!!
This WOD looks...interesting
Posted by: Andrew at November 18, 2009 8:15 AM
HAPPY BIRTHDAY RONNIE-LO!!!
Is this WOD of your choosing??? Daaamnnn Son...dirty?! Hahahaha
Have agreat day bruddah!!
Posted by: Julie at November 18, 2009 8:23 AM
Yes its my idea Julie, I think Sarah would call it a stalker workout...LOL. And yes Sarah I know you didst call me a name and you know I am only kidding with you :) or I hope you do.
Luca aka Casper the goofy ghost I am at a loss of words to throw back at you.. Relax it won't last long and then along with a certain fairy picture I will get you back. You did look really happy standing between the 2 fairies and I noticed that you were smiling at the old guy in the diaper.......See that didn't take long!
Thanks for the birthday wishes all, very much appreciated.
Posted by: ronnielo at November 18, 2009 8:43 AM
HAPPY BIRTHDAY, rLO!!! Hope you enjoy your BPs...=)
Posted by: sarah@diablocrossfit.com at November 18, 2009 8:45 AM
I will do my Stalker workout in honor of you!
Posted by: Ronnielo at November 18, 2009 9:33 AM
Hey Big Dave, yeah our next step would be to implement this for Blackberry and Android phones. Since we have iPhones and we're more familiar with the interface, we're starting with this to see if there are some interest.
We're going to leave a loaner device with Jeremy so maybe you BB guys can give us some feedback using that =)
Thanks for the comment.
Posted by: Brian P. at November 18, 2009 9:52 AM
Again I was smiling at "the OLD guy in diper" sound familiar Ron?
Posted by: luca at November 18, 2009 10:03 AM
Happy Birthday, Ron..don't kick my ass.
Attention later classes: this is not a typical metabolic conditioning workout! This is about muscle stamina - not cardio. Your triceps, shoulders and chest will fail, repeatedly - they are quick twitch muscles. Rest between reps, let the phosphagen system recharge and go again.
If you're stuck on a bench with a bar on your chest, yell!!
Great work 6AM. This is an Alan & Matt wod! Leni nailed it too..as RX!
Posted by: Craig at November 18, 2009 10:09 AM
Ugh, been hurt again but this one looks fun, will try to make it in.
Posted by: Miles at November 18, 2009 10:22 AM
BASKETBALL UPDATE
Okay guys, here's the latest on a DCF basketball team;
There is a 3x3 league and a 5x5 league. We'll decide based on # of players we have, I guess.
Unfortunately, there are no co-ed basketball leagues. There's a female league and male league.
For guys,
I've heard from a few of you that you'd like to play but please email me. Cost is $32 a person.
Thanks!
Rob
Posted by: Rob at November 18, 2009 10:30 AM
So just because I'm not a boy, I'm getting the boot for the basketball team? Sad day.
Posted by: Katie at November 18, 2009 10:47 AM
Sorry, I didn't finish my post -
Girls - I've heard from a few of you (Holly, Katie...) that they want a team. I'm happy to set it up, we just have to have 2 teams. I tried arguing with the leagues that our girls could outpost most guys, but they don't care... too much contact they claim.
So not a sad day - just two leagues. Girls, email me as well and we'll get it set up
Posted by: Rob at November 18, 2009 10:50 AM
Yes Luca I have been known to be a diper and I am a dip at times. Still does not explain why you were smiling at the old guy in the diaper!
Craig I only bark, I never bite...well ok a few times I have. But I am to old and slow now and besides my diper would fall off...right Luca!
By the way Craig you have no idea how bad I felt for my actions again I am sorry.
Posted by: ronnielo at November 18, 2009 11:21 AM
I'm just teasing Rob, basketball isn't really my thang anyway...
Another reason why crossfit is functional: I just spent the entire morning chasing an AWOL 12 year old on foot around San Rafael. I even had to scale a fence... hahaha. I still don't find burpees functional, however. ;)
Posted by: Katie at November 18, 2009 11:57 AM
Happy B-day Ron!
Todays WOD was a mental and heavy challenge.
Be really warmed up for this one
Posted by: 6am...Matt at November 18, 2009 12:00 PM
Ouch. My shoulders and triceps already hurt. This wod was brutal. The same muscles over and over again. I agree with Matt, warm up for this one.
Posted by: Justin Lomax at November 18, 2009 1:07 PM
Every second counts would be a great movie for Friday.
Rumor has it 6am Craig has a cameo scene in it
Posted by: 6am...Matt at November 18, 2009 1:30 PM
What a WOD! You know when you see Andrew struggle on rig dips, it's just gonna be bad.... hahhahaha! Naw..everyone took it really well. Julie hit 3 rnds, Robert got 3, and Yvonne hit 4+5 HSPU!! Nice work!
Posted by: sarah@diablocrossfit.com at November 18, 2009 1:40 PM
Ron you know you are my favorite old man in diapers, even if I took some pictures with others you still a special place in my heart
Posted by: luca at November 18, 2009 3:48 PM
Ahhhh Luca that gives me the warm and fuzzies.
Posted by: ronnielo at November 18, 2009 4:26 PM
Happy Birthday Ronnie Lo!
I haven't seen you in a while, but I hope all is well and that you're enjoying your day.
Did yesterdays interval Newbie WOD today at 0900. I was trying for a PR on the first round, and the last two suffered as a result.
Posted by: Stavros @ Diablo CrossFit at November 18, 2009 4:54 PM
LOL....THANKS sarah...THANKS...hahaha j/k, yea this WOD was not fun
Posted by: Andrew at November 18, 2009 5:44 PM
Ha! No worries Ronnie. You're a good man and I have ADD.
Andrew, this old man just missed you by one second on Newbie intervals. Next time we go head to head.
Posted by: Craig at November 18, 2009 6:30 PM
Let's do it Craig! Btw, I was gunning for a PR the first round, so I blew my wod early =P
Posted by: Andrew at November 18, 2009 7:03 PM
Comment of the day, made November 18, 2009 7:03 AM.
Posted by: Mark L. at November 18, 2009 9:31 PM
Nice Pic, Laci. If you were smiling in that picture, that would be a sure sign that you need to add 20 Lbs to the bar. Congrats on all your CF accomplishments!
Posted by: Megan B. at November 18, 2009 10:57 PM
