071214 FRIDAY

+++ Saturday Class Schedule Has Changed – No Early AM Class +++


Another satisfied customer. Darren takes a little break after a date with one of the “girls.”


Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

DCF “Girls” Gone Wild


aka, “The 3 Bars of Death”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Post times & weights to comments.


We’ve suspected that Sarah has a genetic advantage!

Article: How women bend over backwards for baby.

Extra spinal support helps women maintain balance during pregnancy without injury.

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  • CraigH

    I posted Linda today, in honor of our trainer and friend, Brian, who held his last DCF class last night. Brian did “Linda” for an amazing 26+ minute time – a record that will stand for some time – at a bodyweight of 195lbs:

    195 Bench Press
    295 Deadlift
    145 Clean (full squat)

    Thanks for your great wods Brian. You have been a big influence on us.

    I’m hopefull we’ll see lots of Brian as he grows his CrossFit business in Stockton.

  • Rick

    Brian, nice time on Linda! I well miss your creative wods and your sense of humor. Be sure to drop in soon

  • CraigH

    Rick or Jorgy: that is a great pic. He looks like an accident victim.

  • Darren

    Funny thing is I felt like I got hit by a mac truck…

    What are you guys feeling for tommorrow for high noon, can’t realy do linda here at station, we don’t have that much weight. Might have a go at to tommorrow at the shed.

  • Rick

    Yea that picture is sick thanks to my fine photography. Linda sounds good

  • Craig

    What the hell happened today?? No posts. Day off for everyone? Not surprised.

    I am wasted from last nights Fran. Did nothing today.

    See y’all at 12:00.

  • Mike Erickson

    3 rounds of:
    50 double-unders (1-2-3 EXPLODE! style, 3 singles plus one double counted as two doubles.)
    50 abmat sit-ups


    Post workout..
    Slosh pipe:
    100 meter arm carry + 100 meter overhead. (whew)
    Nate, thanks for waiting for me to finish. Thanks Josh for suggesting Annie.

  • jorgy

    did barbara- 3 minutes between each set.
    28:57 don’t know if that is a good time but it really sucked

  • Nate

    It was definitely worth the wait to witness you carrying that slosh pipe overhead on the way back, Mike. And I’m always happy to watch someone display the effort you do on a consistent basis. Stick with those double unders and you’ll be nailing them consistently in no time.

    I rocked out Kelly tonight in 27:32…a real leg killer if there ever was one.

  • Darren

    Rest Day today. Second day in a row. Needed it.

  • Stavros

    Rest day also for me. I cut the “flappers” off my hands today at work, it was gross.