070119 “Farwell Gone Bad!”

Stavros says goodbye to Devil Duck.

He is leaving us for a while to complete the training course a the Sacramento Fire Academy (one of the toughest I hear). He should be stopping by periodically to get a workout in or to say hello.

Hopefully we were able to give him a little edge when he enters the CrossFit training now being used at the Sacramento Fire Academy.



(From the CrossFit FAQs page).

“In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 8 ft target. (Reps)

2. Deadlift high-pull: 75 pounds (Reps)

3. Box Jump: 20″ box (Reps)

4. Push-press: 75 pounds (Reps)

5. Row: (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete’s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.”

We did 3 rounds. If you think your tough enough, you can try a 10′ wall ball target and 85lb SDHP like some of the guys did today (do to a slight clerical error).



Following Wednesday’s article, I wanted to throw out a cancer prevention method that most people neglect . . . flossing.

Gum disease linked with pancreatic cancer in study

“They found that men who had periodontal disease had a 63 percent higher risk of developing pancreatic cancer than men with healthy teeth and gums. Men who lost teeth within the past four years were especially likely to develop pancreatic cancer, they reported in the Journal of the National Cancer Institute. . .”

“Most convincing was our finding that never-smokers (with gum disease) had a two-fold increase in risk of pancreatic cancer,” said Dominique Michaud of the Harvard School of Public Health, who led the study. . .”

“Nonetheless, this study is not proof, Michaud said.

“More research is needed both to confirm this finding in other populations and also to explore the role of inflammation in this particular cancer,” she said. . .”

I do like it when the researchers admit that the study doesn’t prove anything, just that there is some kind of relation.

I don’t know about everyone else, but I am going to start carrying floss on me more often. I already started flossing more after hearing about it from Coach Dan John, and then Super Athlete / Dental Hygienist / Everyone’s Favorite Exercise Model – Eva Twardokens wrote an article about it in the Performance Menu.

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  • JJones

    Great efforts by everyone. Especially Craig still finishing after killing the first round with a 122!

  • Craig

    Nice plyo’s JJ!! Hope you got a nap in.

    287 after starting the first round with 122. A little work with Coach J and I’ll be over 300 soon.

    I’m pleased, because my fitness level peaked at the August CF Cert and I did a 286 FGB on Day 2. After the cert, elbow pain and a couple bad colds slowed me down. Getting back in form!

    Good luck Stav!

  • JJones

    No nap yet. I hope I don’t run into any trouble trying to drive home.

    They say that sleep deprived people are more dangerous than drunk drivers.

  • Stavros K

    Just wanted to thank everyone for a great month or so of working out. I feel much more prepared for my upcoming academy. I can also say that Crossfit will be a way of life for me. In addition, the “Fight Gone Bad” workout OWNED me today. I’ll miss you guys, but I’ll be back.

    -198 reps (i think). I was completely dazed afterwards, I didn’t even know the duck was on my head.

  • Craig

    Janice is back!! She wanted a workout – and today is FGB, so she stopped by at 5:00 for a little pain.

    She knocked out 154 – with 8lbs wallball (10′), 45lbs push press (!!), and 25lb sdhp.

    In the DCF fashion, she choked back pukie about 3 – 4 times.

    And, as of tonight, Janice is DCF’s first official DCF Key Privileged Champion.

    Nice work Janice – thanks for supporting us all those cold, wet mornings at Larkey! And, thank you for your contribution to our cause.

    Your key will be delivered on Monday.