080625 WEDNESDAY “Randy” and CF Unlimited Challenged Wrap up


“Team DCF” at the CrossFit Unlimited Challenge on June 22nd (nice horns guys).

Group shot of all the attendees:


Stud Rodil (standing on right of top picture) wrote a pretty good breakdown of the event in the comments section on Monday, but I’ll copy it onto the extended entry also (with Stav’s and Mikes comments as well).


Hero Workout: “Randy”

75 reps for time:

75lb power snatch (click for video)

“In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. “

Post time to comments.



Mark Sisson’s Daily Apple delivers another gem outlining what it means to be a human (in a caveman sort of way).

What is the Primal Blueprint?

I get emails every day from people who are changing their lives for the better by following the guidelines I outline on this site. But many are looking for more of what the Primal Blueprint has to offer. That is to say, they want a comprehensive break down of the elements that make up the Blueprint; a Primal primer if you will.

In this extended article you will find the basic building blocks needed to discover the Primal side of your life. What does this mean? It means learning and understanding what it means to be human. It means using this knowledge to help you make important lifestyle choices. It means modeling your life after your ancestors in order to promote optimal health and wellness. And, most importantly, it means taking control of your body and mind.

As some of you may know I have a Primal Blueprint book in the works. If this article intrigues you be on the look out for a much more thorough explanation of how we can learn from our past to shape and mold our future . . .

Post thoughts to comments.

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  • Carry

    Just me & Jimmy & my friend (newbie) Chanda @ 6:00AM
    Tabata sit ups, Kettle bells & elevated push ups.
    I think she might love this stuff. I have a work thing tomorrow….so I’ll see ya’ll Fri night!

  • Mike Erickson

    Great reporting on the challenge. I almost feel like I was there….Except I can still walk and feel my limbs.
    Tried the steel cut oats from Trader Joe’s. Really good, well worth the extra 20 minutes prep time. The Quaker rolled oats taste like paste now. I’ll never be able to go back.
    Discovered a great way to focus the mind while jumping rope. Barefoot! Nothing like a vinyl rope slapping you on the toes. Got three hundred singles in row after slapping my toes and stepping on the rope a half dozen times. Good waker-upper in the morning too. Highly recommended. The SS routine is going well. Brisk walking about 3.5 miles a day. The arm is improving, hope to get back there in a few more weeks.

  • JimmyG

    Carry and Chanda dominated this morning 6am!!
    I watched them tabata then I did “Karen” 150 wall balls in 7:20 …good enough for the board.

  • J Jones

    Mike – If you want to make the steel cut oats easier, try soaking them overnight in a bowl of water.

    Then just heat them up in the morning (or whenever you plan on eating them) and it only takes a few minutes. It takes some planning (putting them in a bowl of water the night before you know you are going to eat them), but it is much easier than trying to find 20 minutes to prepare them.

    And, yes – I totally agree that flogging your lower extremities with a jump rope is a great motivator for learning to jump better.


  • Mark L.

    Per JJ’s suggestion, I’ve been doing daily practice on my double unders. I’ve been able to do 3 consecutive double unders, and I can do about 10 of them with a couple singles in between before I miss one. Also, when I was up in the mountains (@4000 feet), I made up a workout with 200m sprint/20 burpees/20 double unders, and my broke finger held up under burpies.
    I also did pullups last night at the “globogym” without much of a problem. I also entertained a few people on the treadmills while doing double unders. 😎
    Jimmy G and I are getting CF1 certified in Union City this weekend. Wish us luck! My finger is GOOD!

  • Craig

    Mark & Jimmy – nail the group workouts on Saturday and Sunday! REPRESENT.

  • Carry

    Good luck you two….even though you don’t need it 🙂


    Represent Guys!!!!

    JJ-the article was great. I’ve been learning more and more about the whole paleo/primal thing and it’s really interesting. I’d like to make it up to one of Robb Wolfs seminars next time.

    BTW- For anyone NOT reading Mark Sisson stop what you’re doing right now and check him out.
    Very good information.

  • Mark L.

    Thanks, Mike, for the heads-up on the article. Are you ready for the Air Force Half Marathon, yet? (or did that already happen).
    As for the mistakes list, “Do the Same Thing and Expect Different Results” might be the #1 mistake in just about every area of life. It applies to fitness, business, relationships… somehow, we just never learn.
    Oh, and don’t worry, JJ, we’ll represent even if Rhabdo is in my future. 😎

    …and thanks for the vote of confidence, Carry!

  • Mark L.

    Oh, and it looks like I read the daily apple, Mike. I’m reading the correct article, now. DOH!


    I’m actually training for the half marathon now. I did a little thinking (praying) and decided that 26.2 miles is just not worth the pain and trouble to me. I’ll push for half and be happy if I make it. Honestly, I have no desire to run any more than 400 meters competetively.

  • Mark L.

    Wise choice. Today’s “daily apple” might be further confirmation of your wisdom.
    I honestly think the half is about as long as anyone who’s not “built like a runner” should go unless there’s some compelling emotional or spiritual reason for it.
    A marathon can screw you up for years unless your life is totally focused on it for 6 months or more. Even then, proper marathon training shakes out a lot of people, too, and it’s important to remember that each pound of bodyweight is 4 on your knees.
    I’m not saying people shouldn’t do marathons, but I am saying not everyone is made to do them well.

    There are hunters and there are gatherers. Let’s leave the marathon for the gatherers. 😉

  • Stavros

    Workout today at the station;


    1000m Row
    for time;

    75×75# Power Snatch;
    8:45 as RX’d

  • Craig

    Mike – the marathon is an interesting life event, but definitely not a healthy one. Sisson is a former top IronMan and he’s speaking out against that type of training – creating a real storm in the tri and marathon community.

    1/2 marathon is a great choice. More than 2hrs of running is just plain boring.

    That said, be sure to visit CrossFit Endurance for their training methods (nothing over 10k!!) for halfs, tris, marathons and super endurance runs. Wish I had met them a long time ago.

  • sarah

    western states 100 was officially cancelled tonight due to the fires and poor air quality. It is a sad day for all those that trained so hard and put so much money into it….=(
    Was going to watch one of my best friends cross the line of his first states and fifth hundred. Next year, kenny!

  • Mark Lind

    So sorry, Sarah. My wife made me not do 1K repeats on our block, yesterday (due to air quality), so I know how much love can equal pain (ironic as that sounds).
    Proper preparation for endurance events when the world (literally) isn’t cooperating with you is a total b*8137!
    …and you’re right! All that time to do it without hurting yourself caries a very REAL financial expense with it, too (and we won’t even talk about the relational and familial expense).
    This current air quality situation SUCKS!

  • Craig

    Mark, FGB is a CF classic.

    First-timers usually score in the 150-275 range.
    Above 400 is just plain, elite rare.
    You’ll understand after your first.
    Go do it with Stav today.

    “Fight Gone Bad!”

    Three rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20″ box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    Add your points and post them to comments.