080608 SUNDAY

 In Daily Workout


What Jenny is doing with the box over Jorgy’s head, we can only guess.

Workout: Hill Sprints

Find the steepest hill you can find (the DCF hill works great, but a nice sand dune would be even better). Mark off 30 meters.

Perform 10 runs up the hill with a 2 minute rest and a walk back down after each sprint.

Post total time to comments.


A better angle on our BBQ! Everybody (including DCF babies) is on camera! Nice horns, gang!



Article: Brief, Intense Exercise Can Benefit The Heart, Study Shows

Short bursts of high intensity sprints–known to benefit muscle and improve exercise performance–can improve the function and structure of blood vessels, in particular arteries that deliver blood to our muscles and heart, according to new research from McMaster University. . .

“As we age, the arteries become stiffer and tend to lose their ability to dilate, and these effects contribute to high blood pressure and cardiovascular disease,” says Maureen MacDonald, academic advisor and an associate professor in the Department of Kinesiology. “More detrimental is the effect that blood vessel stiffening has on the heart, which has to circulate blood”.

The research compared individuals who completed interval training using 30-second “all-out” sprints three days a week to a group who completed between 40 and 60 minutes of moderate-intensity cycling five days a week.

It found that six weeks of intense sprint interval exercise training improves the structure and function of arteries as much as traditional and longer endurance exercise with larger time commitment. . .

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  • Rodil

    CrossFit Oakland is also working on their t-shirt design for the 2008 Games. These ideas from their blog cracked me up:

    “If CFO has a mascot it should be a guy pushing a shopping cart full of empty beer cans.”

    “a picture of OPT getting carjacked on the corner of Market and 39th.”

    What happened to the rubber duck with devil horns that used to appear in the DCF blog photos? (I’m not suggesting that it should be our mascot.)

  • Craig

    Good article! My personal experience, at the peak of my marathon & triathlon training (about 3 years ago), my doc told me I had borderline high blood pressure. I increased my training levels to no effect.

    Since I switched to CF style training, my blood pressure has dropped to below average levels for my age group. I’ve suspected that CF and its ‘max heart rate’ workouts were training my heart and blood vessels.

    For as long as I can remember, Docs have been telling us to avoid max heart rate exercise – yet heart disease and blood pressure related illness prevails. Now its time to change the tune.

  • Darren

    New t shirt design.

    Got Horns?

    Get em at DCF(on back)

  • Stavros

    For the record, might be the best affiliate group picture I’ve seen.

  • Mark L.

    I second Stav’s opinion. Definitely a good looking group.
    Sarah was commenting to me at the BBQ that all the kids present were testament to the fact that Crossfit contributes to fertility.
    My opinion was that Crossfit just made people better looking, and the kind of activity that “leads to child bearing” was the result.
    I’ve been home sick with a “lung thing”. I am missing my high intensity exercise. I’m going to hit it with a vengeance as soon as I can fill my lungs with air, again.

  • J Jones

    The devil duck is on top of the office AC unit. Maybe we should be including him in more photos. . .


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