Moises (shown here doing some “fancy” box jumps) just nailed a 2:53 Fran! Nice work Mo!


21 – 15 – 9 Rep/Rounds for time,


Pull ups

Kb swings (70lb men, 44lbs women)

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Article (another article from Scott Kustes at Modern Forager):

Part 3: What Happens To Your Body When You Fast? – Inflammation and Blood

In our previous two posts, we took a high-level look at the hormonal effects of fasting, along with some of the benefits of these hormonal changes. Today, we’ll take a quick look at the effects on inflammation and blood . . .

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  • Moises G.

    For the record it was 2:53, LOL!!! What the hell am I doing in this picture?! See you guys today at noon, Peace!

  • sakura

    thank you for all the input. i know as of late i haven’t been doing good with carbs. i like to drink a lot of 2% milk and i eat yogurt. i’ll try to keep a log of intake.

    btw. i know liquid meals aren’t the best but what’s the reason? does it include zone items that are in liquid form? like cottage cheese, yougurt, milk, fruit, nuts blended? i’m just wondering because last night i had turkey sausage and my stomach wasn’t happy. then this morning i had turkey bacon and my stomach wasn’t happy again….meaning i had some abdominal pain afterward. so i was just wondering if the liquid forms would help calm down my system.

    i wrote a message to robb on facebook and posted to the boards on this. thanks, guys!

  • Stavros

    Hey everyone, just got back from my first Triathlon. I posted last night about it as well. It was a sprint distance in Pleasanton (Shadow Cliffs park). I posted a 1:05:15 overall time. I went ahead and went in the first heat, I figured what the heck, might as well. I got kicked and ran into, disoriented a few times. The swim was the weak part. I haven’t been in a pool in 8+ years(besides for fun).

    Just to reiterate, I went in to this with zero “triathlon” training and a LOT of Crossfit. I am again amazed at what our sport (Crossfit) does for us. I had plenty left in the tank afterwards and accelerated throughout the bike and run. They didn’t give us exact splits, but I was passing guys who were riding fancy $5,000 triathlon bikes, so that made me happy. My swim was about 8 minutes, started the run at around 40 minutes. My transition from swim to bike could have been faster. It was a great experience, next season the DCF Tri team will be in full effect.

    All I kept thinking the whole time was, “I’ll rest when i’m DONE!”. Thats how we roll at DCF.

  • Mark L.

    Awesome job, Stav! Apparently, the $5,000 bikes don’t pedal for you. You had the better motor (powered by metcons)!
    Not really Crossfit-esque nutritionwise, Sakura, but my sister became lactose intolerant for a couple years after her first kid (especially after she stopped breast feeding). Food things are hard to diagnose because sometimes it can take days for a food reaction to resolve itself. So annoying to figure it out. Stav talked about gluten allergies, and that could be a possibility, but that would be pretty annoying since gluten is in fricking everything! Celiac disease is a lifetime of major sacrifice (but probably leads you to better eating).
    Also, it could just be a bug of some kind working its way through, or it could be some other thing like IBS. You’re at that perfect age where weird stuff pops up. =(

  • Craig


    Stav that is a fng great time for a Sprint Tri – let alone your first! Just think what you could do with just a little swim and bike training.

    I love that you passed the $5000 bikes – that was the part I HATED about triathlons, the wannabes with their heart rate monitors, carbon-fiber bikes and fancy helmets and wetsuits. They spend an hour setting up their transition areas to be “just right” and then frikkin’ do a 1:45. Uggh.

    DCF triathletes are gonna use single speeds!

  • luca z.

    Hey Sakura liquid diet are not very good because they spike your blood sugar like nothing else in nature, liquid diet will get you to a bad insulin and blood sugar control and that will give you stomach problems, fat gains and all that, if anything else fails and you’re press for time, like in the morning try to get a low carbs high fat shake, use eggs proteins not whey, use a little berries, and lot of fat, peanut butter, coconut milk and so. As far as the turkey I wonder if the problem is with the processed type of food you are eating, maybe nitrites, try just eggs, or turkey meat insted of susages.

  • Dan G.

    Just took and passed my written and physical agility tests for Contra Costa County Sheriffs.

    Physical test consisted of three events with about 60 seconds of rest between each event. The events were:

    1) Dragging a 165lb. dummy 30 feet and then sprinting back 30 feet. Allowed time: 15 seconds. My time: 6.2 seconds.

    2) Sprint 20 feet then climb over a 6 foot high wall then sprint 20 feet. Allowed time: 12 seconds. My time: 5.2 seconds.

    3) Sprint/run 500 meters. Allowed time: 1 minute 45 seconds. My time: 1:32.

    P.S. – Stav, way to go on the Tri! I will do one within the next year!

  • Darren

    Gourley reppin, I love it. Glad to see you are working hard. Keep it up. Good times.

    Thats all well and good but what’s your Fran time

  • Mark L.

    Way to represent, and congratulations, Dan!

  • Mountain

    I just did Thursday’s DCF WOD on the track at Acalanes:

    1:10, 1:09, 1:11, 1:11 = 4:41

    I still get destroyed on any WOD involving upper-body, so it’s nice to get the occasional run-only workout.

  • Dan G.

    Thanks Rosten. LOL, I actually haven’t done Fran yet. Uh, maybe I shouldn’t say that…

  • Craig

    Hey Mountain! Thats where I did my 400s! Lets hook up next time. Love that track.

    But, you’ll have to slow it down a bit for me – smokin’ fast brother.