071210 MONDAY

+++ New Evening CrossFit Class Added on M, W, F at 7:00 PM. Begins Wed! +++


Mike E. dropped off some rope for The Shed the other day. Rick and Josh wasted no time in putting it to use.

DCF WOD: December Girls & Heros


5 Rounds For Time:

400m Run

15 Overhead Squats 95lbs

Post time to comments.


CrossFit unwritten principle; “train for fitness not for physique.” The rest will follow: if you are weak, you’ll get strong, if you are fat, you’ll lose fat, if you are slow, you’ll get faster.. etc.

Article: Fitness ‘is more important than beating obesity in middle age’

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  • Craig

    14:35 on Nancy this morn. Pretty good. Until I looked at the board and saw Luca at 14:05! Damn.

    He’s safe until Jan 2008.. got other girls on my mind for now.

  • J Jones

    Did Annie today in 10:43, then Jackie in 8:49 (7 seconds longer than last time! damn).


  • jorgy

    new warm up for saturday and sunday workouts. NEWBIES BEWARE!!! pull rick’s car around the building(DCF 400).. haha it would be kinda funny if we made someone do that, a little unsafe though.

  • jorgy

    there have been some good points brought up such as other workouts to be had. CFT is a really good one to do and is one of my goals by the end of the year, also anything on the DCF white board can be used, so craig if you get that muscle up you can call that a victory, and jj if you get that 9nth one you can put that up there too. i really want to try for pr’s or at least really highly intense workouts. on things like the 500 meter row only a pr would count same as the newbie WOD or a girl we do a lot like fran. if you can’t get the pr then your intensity level has been suffering and you need to take a day off.

  • Craig

    “If you can’t get the pr, then your intensity level has been suffering and you need to take a day off”

    There is something to that, Jorg. I’ve heard some CrossFitters go 6 weeks on and 1 week off as well.

    CF Main site has Angie for tomorrow!

    I’m game.

  • Nate

    I actually read the main site’s mind as I tackled Angie tonight so you guys will have a time to take down. It’s not that impressive as my hands definitely paid the price. Hopefully this heals pretty quick so I can get back to the December challenge.

  • Stavros

    Tomorrow, Angie? what time?

  • Craig

    Stav, u ready for angie after 120 pull ups on Sunday?

    I might try to make class at 7.

    If not I could go at 11.

  • Craig

    Nate – did Kevin (14yo) join your class tonight?

    Stav – Luca’s class at 8 too…

    Email me in the morn.

  • sakura

    sorry i haven’t been to dcf lately–i’m having withdrawals. the 7pm class is a great addition! looking forward to doing some girls…errr…and the dcf 400 actually looks like fun.

  • Mike Erickson

    “Mike the Invincible dropped off some rope for The Shed the other day”…

    Don’t you mean “Mike, the really slow, old guy..”??

    (Not feeling invincible: rectus wrecked, hip flexors fried, hams hurting…). Michael is gift that keeps on giving.

  • Nate

    Nope, no Kevin last night…unless that is the name you gave me newly ripped callous, which is probably about the size of a 14-year-old.

  • Craig

    After the 1min pull up dealio – I had two of those damn rips. Took a week before I could shake hands with someone without my eyes watering.

  • jorgy

    mike you’ll always been invincible. when i came in the other day first thing i saw was you blazing past me at the speed of sound, then go right on to back extensions. i started talking to nate and a minute later i looked over and you were gone, so i asked him if you were doing michael and he said yes. a reafirming notion that you are a true crossfitter, your elbow hurt and you couldn’t go heavy with the legs, so you did the workout that felt the best for you. awesome invincible mike

  • Mike Erickson

    Jorgy, I really like what you guys are doing, two a day girls and heroes for December. And trying for pr’s on the way. When I did Michael I imagined I would try Karen afterwards, perhaps with a 14 lb MB. I was so wasted after Michael it was out of the question. Since Sunday I feel like I’ve been worked over with a tire iron. Stomach muscles really hurt. Last night was the first night I slept mostly through the night. I did about 5 times as many GHD situps on Sun as the rest of the time I’ve been doing CF (just about exactly six months now). But I really feel like I made a breakthrough. The abs are awake now and paying attention. I’m going to do as Craig suggests, 50 situps a day from now on. I’ll do a few GHD’s for warmups whenever I’m at the shed. I’m looking forward to getting Michael under 30 minutes. I really appreciate your encouraging remarks. You are a great coach. Did you know we inherit our mitochondria and thus our athletic potential from our mothers? I remember your mom’s grip when I shook her hand at the open house. Wow, what a grip. I thinking “yeah, that figures”.

  • jorgy

    thanks mike. just keep workin all of the movements and the times will come down. keep your form unlike my push ups on CINDY and in time you’ll see that it get easier to get better times.