080623 MONDAY


Carry Overhead Squatting the Slosh Pipe.

Carry will be representing DCF at the CrossFit games. If you aren’t going to make it to the games, make sure you wish her luck (and stay out of her way when she’s training, she’ll run you over).

Workout: Rotate through each exercise, add weight each round as needed.

Back Squat 5, 5, 5, 5, 5

Strict Press 5, 5, 5, 5, 5

Deadlift 3, 3, 3, 3, 3

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Vitamin D evidence

“Studies increasingly are suggesting the value of vitamin D – often known as the sunshine vitamin, because that’s one way you can obtain it – in everything from bone metabolism to maintaining muscle strength, immune function, reducing hypertension and possibly even playing a role in prevention of cancer and autoimmune disease. “

Sun / Vit D to help fight heart failure

“About 5.3 million Americans have heart failure, a progressive, disabling condition in which the heart becomes enlarged as it is forced to work harder and harder, making it a challenge even to perform normal daily activities. Many people with heart disease or poorly controlled high blood pressure go on to experience a form of heart failure called congestive heart failure, in which the heart’s inability to pump blood around the body causes weakness and fluid build-up in lungs and limbs. Many people with heart failure, who tend to be older, have been found to be deficient in vitamin D. . .

The new heart insights add to the growing awareness that widespread vitamin D deficiency—thought to affect one-third to one-half of U.S. adults middle-aged and older—may be putting people at greater risk of many common diseases. Pharmaceutical companies are developing anti-cancer drugs using vitamin D analogs, which are synthetic compounds that produce vitamin D’s effects. There’s also increasing interest in using vitamin D or its analogs to treat autoimmune disorders. . .”

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  • Ruiner, SSgt, USAF

    I like sunshine…unless I have to do 90 friggin thrusters with the sun beating on me…then I don’t like it.

  • J Jones

    What was the workout. I think Craig said it was 3 rounds, 30 95lb thrusters and 30 pullups?

    Basically that is two Fran’s back to back with 1200 meters of running in between!


  • Rodil

    Here’s the WOD from CF Unlimited’s Hopper Challenge yesterday (aka “The WOD of Doom” for you Indiana Jones fans):

    3 rounds:
    400m run
    30 thrusters (65/95 lbs)
    30 pullups

    JJ’s comment was dead on – Fran twice + 1200 m of running. An insane amount of work. The Throwdown last month at CF Oakland was probably harder to try as RX’d (how many people can do 3 muscle-ups per round?!) but this WOD was just a crushing amount of work. As Mike mentioned yesterday, having the hot sun shining down on you during 90 thrusters doesn’t help either. Thankfully, the weather had cooled down from Friday (95+ degrees then vs low 80s yesterday).

    This is how I think we did on the WOD (feel free to correct this if you remember exactly how you did):

    Moises – finished under time limit
    Stavros – finished near the end of 3rd round of pullups
    Mike – finished near the end of 3rd round of thrusters
    Rodil – finished 5 thrusters in the 3rd round (subbed 65 lbs thrusters and jumping pullups after 20 pullups in round 1)

    Mike did a great job of pacing us during the runs and encouraging during the thrusters/pullups. After the 2nd round of thrusters, I think I would’ve curled up into a ball if Mike hadn’t pushed me to keep going.

    We had a case of “It’s a Small world” yesterday. I brought my friend Rob Poulos (from Sun City in So Cal) to the workout yesterday and found out he was Moises’ football coach back in high school! I think he finished during the pullups in the 2nd round, which is pretty good since that was his first Crossfit workout.

    Austin and his crew put on a great event. The BBQ was tasty and they did a good job of organizing the competitors. At check in, they got each athlete’s name and wrote a number on their arm to assign him/her to a heat (#1-9: Heat 1; 10-18, Heat 2, etc). At the end of each heat, each athlete told the time ref their finish time or where they were in the WOD when time was called.


    Yeah Rodil, I kinda wish I hadn’t done the thrusters along with you. making the grand total 180 thrusters> My legs are seriously hurt. Can’t go down staris very well.
    All in all though it was a fantastic event. Jolie is hotter in person than on video, and I got to know Stav a lot better.
    Yep, it was a good day.

  • Stavros

    Great times at the Challenge. Unfortunately they capped the 1st and 2nd heats at 20 minutes or less. No guys finished in that time frame(I was 20 pull ups away) and I think 2 girls did. After the 2nd heat, they increased the time cap to 25 mins. It was frustrating to not “finish” but that WOD was a #$#%!!
    Great effort by the DCF crew, hopefully the pictures will get posted. Can’t wait until we can do one!

  • Craig

    Mike – you are a nut and a natural born leader! 180 thrusters!!??

    Thanks Rodil, Moises, Stav and Mike for representing DCF.

    A free t-shirt to all you guys!

  • Moises Gomez

    The CrossFit Unlimited Hopper Challenge was awesome!!! Stav and the rest of our crew did great. We represented DCF to the fullest.