« Monday - Mar 8, 2010 | Main | Wednesday - Mar 10, 2010 »
Tuesday - Mar 9, 2010 "2 Min Defense"
Sam deadlifting at the CrossFit East Bay Throwdown. Sam got 5th overall for the men. Nice Job Sam - We can't wait to see you rock the Sectionals this month!
Workout:
Metabolic Conditioning Workout: "2 Minute Defense"
5 rounds:
1 power clean (Advanced: 135lbs, Intermediate: 83lbs, Novice: 53lbs)
3 hang Squat Cleans
2 push jerks
sprint 200 feet
rest 2 minutes
5 rounds:
1 power clean (Advanced: 135lbs, Intermediate: 83lbs, Novice: 53lbs)
3 hang Squat Cleans
2 push jerks
sprint 200 feet
Record total time (including rest).
Log your results online by clicking here.
No More Dogs at the Gym
It is with regret that we must notify everyone that we will be unable to allow dogs at the gym or in the parking lot any more. This weekend there was an "incident" involving a dog from another tenant in our area (it did not involve any of our people or their animals). The landlords have been forced to crack down on all the tenants and there is now a ban on all dogs.
Unfortunately we can not be flexible on this issue. The Landlord was explicit. No more dogs.
Week One Team Tryout Results
The standings were supposed to posted today, but we don't have everyone's results!
Emails have been sent. Hopefully we'll get the results up later today.
Posted by Jeremy Jones at March 8, 2010 8:38 PM
Comments
How sad about the "no dog" rule...now I'm going to have to visit each one individually...Nick will be so sad! Don't worry Nick you can keep cooper ANYTIME
Great picture Sam, you're the strongest Cougar cub ;o)
Posted by: malissa ryan at March 8, 2010 9:28 PM
And let me tell you, it's a big litter ...
Posted by: Scott S. at March 8, 2010 10:17 PM
I'll reveal a little bit about me today: my original inspiration for fitness was at the CrossFit Sectionals in Ohio last weekend. I'll never forget the first time I saw Pumping Iron and Conan The Barbarian - I ran to the gym afterward.
This video is a thrill for me: click here.
My original fitness hero and my fitness passion together at last!
Posted by: Craig at March 9, 2010 7:27 AM
Where to I sign up to have the Governator count reps for me?
Posted by: adamwells at March 9, 2010 7:35 AM
Huge morning class. A bit chilly, but layers were still coming off post warm up.
Everyone said the same thing, going into the rest you are thinking "This is tough, but not too bad". Then after the first round of the second set of 5, you start thinking "I am going to kill it!". Round 2 corrects that perspective very quickly. Then it becomes a fight for survival.
Matt, Anita and Nancy all lead the pack. Nancy was finished so fast she thought she had another round!
Downloading the video right now Craig. Did you know we have a copy of "Pumping Iron" in the gym office?
Who is in for a movie night with Arnold?
-jj
Posted by: Jeremy Jones - Diablo CrossFit at March 9, 2010 7:43 AM
Check out the updated events page!....new & exciting events coming up. Three months will be posted at a time so mark your calendars now! Click EVENTS
Posted by: jamie at March 9, 2010 8:18 AM
Is anybody going to be doing any more training for the climb? Maybe the PH Bart this weekend?
Posted by: Anita at March 9, 2010 9:08 AM
The video was good, thanks Craig. Question: why wasn't Lisa told to catch air when doing her burpees?? Those should not have counted or is that okay in competition? She wasn't really catching air from the beginning, a little bit, than she was just on her toes. Just trying to learn what is legit. Thanks!
Posted by: Kathy at March 9, 2010 9:18 AM
Ha! Yvonne & I were wondering the same thing. The Sectionals are not nearly as tight as the Regionals or the Games, or even DCF for that matter.
However, we speculate that some leniency was allowed to compensate for the 20lb weight vest.
Posted by: Craig at March 9, 2010 9:23 AM
Im down with DCF movie night. Its always great to meet new members who never attend 6am or the weekend "church" @ DCF. Boo on the no dogs rule.
Members have some really good Dogs.
Posted by: Matt F. at March 9, 2010 9:38 AM
Does anyone know when the flickr account will be updated?
Posted by: Chris at March 9, 2010 10:02 AM
Sorry for the triple post, but I just noticed, is that Shannon's butt?
Posted by: Craig at March 9, 2010 11:02 AM
of course it is!!! ;)
Posted by: smurphy at March 9, 2010 12:19 PM
Flickr gets updated every few weeks, from photos from a few weeks ago (I have to make sure I get all the good ones for the blog first!).
Is there a picture you are looking for Chris?
-jj
Posted by: Jeremy Jones - Diablo CrossFit at March 9, 2010 1:37 PM
I'd like to do more climb practice, I'm up for PH bart! Vicki you mentioned friday, I'm off work if you still want to practice.
Posted by: Davida at March 9, 2010 2:20 PM
happy birthday barry!! Enjoy your first birthday WOD... maybe you are right now?!
Glad you and the fam are finally having fun with us here.... it's about time. And now you know we aren't as crazy as you may have thought :)
enjoy your day and cheat a bit! Birthdays don't count on paleo... i'm pretty sure that's written in a book somewhere!
Jasmine
Posted by: Jasmine at March 9, 2010 2:29 PM
Hello from Korea. Is Kimchee paleo? :)
I love Arnold's countdown. "One..Go"
-Chris Wa
Posted by: Chris Wa at March 9, 2010 3:30 PM
Well I let Astro know about the ban on dogs.Now he is in a deep depression that even Dr Phil reruns or almond butter will not remedy. Damn I almost had him convinced to go Paleo! This sucks!
Posted by: Ronnielo at March 9, 2010 3:43 PM
My hips are KILLING me. I think it was the wall balls and sitting at my desk for most of the day today finishing a permit package...
Not so sure about this WOD...I don't think I've done a hang power clean before...I will have to see!
Posted by: sARAH a. at March 9, 2010 4:18 PM
Bye the way, I am TOTALLY FOR a night of Pumping Iron.
Yay Movie Night!
Posted by: Scott S. at March 9, 2010 4:25 PM
Best Arnold movie, bar none, is Commando. PLEEEEEEEAAAASSSEEEEE! I want to see him use skill saw blades as shurikens and say unforgettable lines, like,
"You're a funny man, Sully, I like you. That's why I'm going to kill you last." or
"I eat Green Berets for breakfast. And right now, I'm very hungry!" or
Gen. Kirby: "Leave anything for us?"
Matrix: "Just bodies."
Posted by: Mark L. at March 9, 2010 4:27 PM
I heart Shannon's badonkadonk.
Posted by: Katie at March 9, 2010 5:35 PM
This one creeps up on ya real fast. Sarah and Ryan killed it, finished strong. 7pm was strong with Clara getting some and Derek working on form.
Nice work everyone.
Posted by: nick at March 9, 2010 8:18 PM
