PUT YOUR SHIRT ON! DCF is not your typical shirtless CF affiliate.

In just one year, these two shirtless wonders have lost a combined 80+ pounds. So they tend to go topless a bit more often.

From CrossFit HQ, a 20 min blaster:

Complete as many rounds in twenty minutes as you can of:

65 Pound Thruster, 10 reps

10 Pull-ups

Post rounds completed to comments.


One for the DCF old guys (we know who we are!):

Article: Athletes Winning Over Age

Not long ago it was “time to hang it up” when an athlete hit 40. You were definitely over the hill at 50. Now it’s 75—and maybe later.

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  • jorgy

    would anyone wear a shirt if they looked like that?????? the answer is no, never ever ever

  • Craig

    jorgy, by the way, check out your feet in the pic.

    You driving off flat feet on your thrusters?

  • Mark L.

    I’ll be the big 4-0 on Halloween, this year. Luca goes first, though. 😎

  • luca z.

    thanks Mark for spilling the beans on me, and thank God that picture was taken from the back, shirtless, front view ouch!!!

  • Craig

    Pay attention to the last paragraph of that article: intensity over volume! That is crucial to longevity in sports and life.

  • jorgy

    Craig do you think that is good or bad, i am coming to the top of the thruster and I am transitioning with my hips to get the weight up so beginning to transfer weight evenly is necessary right?

  • Mark L.

    Sorry, Luca. In our case, Crossfit at 39 is a badge of honor.

    I do agree about high intensity, low volume being key, and I can testify to this from experience. I discovered that 18-20 miles a week on the road was an injury threshold for me starting in my 30s.

    I’m just glad it wasn’t me up there doing thrusters with my shirt off, or all the young-uns would have been introduced to the universal “post mid-30s random back hair patches”… unless that’s just me. 😉

  • Craig

    Jorgy, I’m thinking for max drive on thruster, heels never leave ground until the top of the stroke if the weight is moving that fast. With feet flat, hips are driving. On the balls of the feet and your quads are working more.

    Open to debate, of course.

  • Luca Z.

    If only did I discover CrossFit in my twentys!!!!

  • Stavros

    Did a double workout today;

    3pm, ran a 5K;


    4pm, CF/DCF 20min. WOD;

    13 1/2 rd’s as RX’d

  • Darren

    16:00 class
    Complete as many rounds in twenty minutes as you can of:
    65 Pound Thruster, 10 reps
    10 Pull-ups

    Darren 15 rds
    Stav 13.5 rds
    Bryan 12 rds
    Rob 10 rds Had to stop due to rip in hands

  • Moises G.

    Rick and Jorgy you guys are animals!!!! If you got it like that then show it off man. I’m not hatin’ props to you both on your physical achievements. I will be back in there shortly, I have to rest the arm. Peace!!!

  • jorgy

    Craig, I think of form of a KB swing. When I am getting to the top of my form I get onto my toes for full extension, much like a clean when you jump off of the ground. Maybe a flaw so lets check into it. Rick and I did the HQ WOD, Rick got 15 rounds and I got 15 1/2. Probably could’ve gotten more.

  • Kevin

    Ha Ha! I remember that from a few weeks ago! I took that pic!

  • Craig

    Bummed I missed 4PM today guys! Great work. 15 is big. 5k + 13.5 impressive Stav.

    Too bad about the hands Rob…one of the things that sucks about the comeback.

    I’m more and more in favor of just wearing gloves. Calluses, tears, etc are just a hassle to deal with.

  • Craig

    Thanks Kevin! Its a community effort here.