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Tuesday - Feb 16, 2010
Shelby Tancredi Strikes Again! (Remember when Shelby rowed 4000m for $1? This time she rowed 5000m and got an iphone from Craig! . . . now why the note is in Mark's handwriting, I am not sure).
Gymnastics Warm Up: Handstand and handstand walking practice
Workout:
25-20-15-10-5 reps for time.
Box jump (advanced: 24", intermediate: 20", novice: 12")
ABMAT Sit up (anchored okay)
Push press (adv: 115lbs, int: 75lbs, nov: 45lbs)
Log your results online by clicking here.
Video: Laci stopped by Desert CrossFit when they were doing some cleans and they made this video of Laci getting a PR!
(Nice job Laci, and nice job Desert CrossFit. You guys definitely know talent and skill when you see it. -jj)
Article: Trust the label not your tongue when it comes to salt.
Did you know that a cup of corn flakes has about the same amount of sodium as a cup of potato chips? Trust labels, not your taste buds to control salt intake. . .
Click here for complete article.
Free Russian Kettlebell Class with David Cohn! This Thursday 11am - 12pm
Email us if you are interested in attending.
Posted by Jeremy Jones at February 15, 2010 1:36 PM
Comments
This wod looks horrible. I'm excited...
Posted by: Danny at February 15, 2010 10:44 PM
When I started her off, I did a sock check.
Posted by: Mark L. at February 16, 2010 7:20 AM
5am est (2am pst) training time this morning
Deadlift workout from yesterday done first. Completed 5 sets of 5 reps with my final pull of 5 reps of 395lbs.
Also after deadlifts did today's WOD and this took me 15:15. Rest day tomorrow for me.
BD
Posted by: David at February 16, 2010 7:46 AM
Wow Dave. 5 reps at 395 is full on B-E-A-S-T Mode. 500+lb 1 rep max is in your future, I can see it.
Toasty warm gym, good practice and warm up (Matheus doing a ninja flip while bailing out of a handstand walk was fun to watch). Cabby crushed it doing advanced scale and getting 12 and change. Jeff was able to stay with him until the 15s, then the push presses crushed him. He still got under 14 min though.
Everyone is looking good on their food logs. Let me know if you can't quite figure it out yet.
-jj
Posted by: Jeremy Jones - Diablo CrossFit at February 16, 2010 8:10 AM
Way to go Laci!! That looked easy for you ;)
Jaz
Posted by: Jasmine at February 16, 2010 8:26 AM
JJ--is there a way to delete old posts on the google groups site? I posted my food log seperately for 2.14 & 2.15 and I just read how you would like us to do them so I went ahead and added 2/15's food to the post from 2/14...but I can't figure out a way to delete the 2/15 post. HELP! I think I have the hang of it now and will continue to post all my foods on the same log!
Woke up with a headache today, so I'm having some coffe, but with about 1/2 the creamer I normally use!
Posted by: Sarah A. at February 16, 2010 9:38 AM
JJ--nevermind...I figured it out and removed that post! SORRY!!
Posted by: Sarah A. at February 16, 2010 9:40 AM
I brought a friend in yesterday...she LOVED it. She finished the newbie in 10:33 (her first work out in 3 years) She's a mother of 3 and wants to get back into shape and do something for herself. Thank you Sara for making her feel so welcome...Ron, Katie and Claudine as well :) I'm so proud to be a part of such a encouraging bunch.
That's what makes DCF so special.
Posted by: carry at February 16, 2010 9:43 AM
BTWB glitch fixed. Today's workout is now posted.
-jj
Posted by: Jeremy Jones - Diablo CrossFit at February 16, 2010 10:59 AM
Laci,
What a pretty clean, congrats on your PR!
Posted by: Tami at February 16, 2010 11:14 AM
Laci, nice PR! You always make it look so graceful!
Sarah, drink the coffee!
Posted by: Yvonne at February 16, 2010 11:33 AM
Shelby great job! I bet that 3/4 of our members have never rowed a 5k, Thats a lot of rowing.
You are a big inspiration to all of us.
We sure could use your help when we do our next rowing challenge!
Posted by: Matt F. at February 16, 2010 11:58 AM
Great job everyone tonight. Keep that intensity up. Its all about dropping the weight to increase the intensity. Had a lot of people pushing themselves hard. Awesome to see. Big shout to Barry for killing it in the last round. And nice job to everyone else getting through it.
Posted by: nick at February 16, 2010 8:17 PM
