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Thursday - Dec 10, 2009 "Shed Your Clothes at the Shed and Movie Showing!"
Matt Lisle: "You've been DCFed"
Workout: Back Squats
3-3-3-3-3
Record loads used for each round.
Metabolic Conditioning Workout: As many rounds as possible in 8 minutes
15 box jumps (20" height)
15 sit ups
15 back extensions (sub good mornings if needed)
Record total rounds.
New Challenge of the Month: Hold on for dear life!
December's Challenge of the Month (ChOM) is going to be holding onto the Diablotron for time!
Just hang on as long as you can. You can use any grip desired and change grip as much as you like, but you can only hang with your hands (no looping and elbow or foot). Tape or rubber grips can be used to save the palms, but nothing that assists in holding your hand closed, or takes away weight from hands and fingers (gymnastics grips for example).
The time will start when the feet leave the floor. As soon as the feet touch anything (floor, pillar, etc) the time will stop.
There is a women's and a men's category. 1st place in each category will win a prize. As usual, you are encouraged to attempt this as many times as possible in the month of December.
Now start Hanging - It's already the 10th!
Shed Your Clothes at the Shed!"
This is the season for giving, and we all know how generous CrossFitters are, so come "Shed your Clothes at the Shed!"
At 3pm this Sunday, we are having a party open to everyone. We'll be having a workout, barbecue, clothing swap as well as showing the movie "Food Inc."
Click "continue reading" below for details.
Shed Your Clothes at the Shed!"
Pick out your clothes that no longer fit you due to your awesome progress at DCF (we hear about it all the time. Seriously, we should make it part of the waiver). . . Then bring them to the gym where we will have a clothing swap!
Any of your left over clothes can be brought home with you, or left with us and we'll donate them so that people in need can get them before Christmas! Feel free to bring 'extra' clothes in another box (clothes that people at DCF don't want) if you want us to donate it for you.
Even if you don't have any clothes to exchange, please feel free to come check out what is available and partake in the other festivities!
At 3pm we will have the workout, then barbecue and clothing swap.
Feel free to bring any food or holiday treats you like (and we won't tell the "Paleo Police" on you if it isn't primal/paleo, but don't be surprised if there is a lot of leftovers). After everyone has eaten, we'll be showing the movie:
Posted by Jeremy Jones at December 9, 2009 8:58 PM
Comments
NorCal sectionals March 6-7 lets get it on
Posted by: nick at December 10, 2009 10:01 AM
In.
Posted by: Craig at December 10, 2009 10:09 AM
They are starting the Masters division at age 50. DARN IT!!! I blame Tami for that one....Grrrrr.
Posted by: Holliablo at December 10, 2009 10:46 AM
Wow it real now.
Posted by: Darren at December 10, 2009 11:21 AM
Busy day!
Combat Con in the AM (warm and toasty, surprisingly). Rowing and GHDs during CC are a good thing!
9am - Chiarellos and Chris. Good times. Lots of 'ProCrosstination' but they got it done. Ron PRed on BS his last two rounds!
10am big class, lots of ladies squatting deep and heavy. If Meg H goes any lower, her butt will be bouncing off the floor. Kaela finally made it in(and had a good bailout) after a missed rep.
The big news is the push for the new ChOM. Ron C said that he if anyone could go over 2 minutes, he'd give the longest running person $100! (anyone at the gym right then). We had 8 people try for the cash, and Meg H won with 2m 30s. I tied her (but I was exempt).
In true CF fashion, Meg turned around and said, "I don't want the cash, lets donate it to charity."
Bad ass.
-jj
Posted by: Jeremy Jones - Diablo CrossFit at December 10, 2009 12:00 PM
Sorry Holly, I'll shut up now... and hide
Posted by: Tami at December 10, 2009 12:43 PM
haha ... love that ChOM story. that is bad ass!
saw those ideas posted. are you guys making new DCF tshirts?
Posted by: Brian P. at December 10, 2009 1:18 PM
Thanks for your generosity Ron and Lynn! Love ya :-)
Posted by: Meg H at December 10, 2009 2:16 PM
