080818 MONDAY “Sympathy for the Devil”


Rick after a recent Catalyst Athletics Metcon workout.

We’ll miss your yelling. . . I mean TRAINING, and we can’t wait to see you again soon.

(and here is the picture that Craig was talking about at the Friends and Family Day – gloves and all)


Workout: “Sympathy for the Devil” (Originally from Feb 9th, 2007)

For time-

30, 25, 20, 15, 10, 5 reps of

Ring push ups

20″ box jumps

L-sit (counting seconds)

Knees to elbows

Post time to comments.

Video: Knees to Elbows




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  • Bryan Stornetta

    Good Luck Rick…Keep in touch an drop in when you can.

  • Mark L.

    We’ll miss you, Rick! Every time I do a deadlift wrong, I’ll hear your voice, “I’m going to feel that one, tomorrow.”
    I’m also missing my 0600 crew this morning (I’m at work, again). =(

  • Carry

    We missed you too….Jimmy had us do Pretty boys,floor wipers, walking lounges, push-ups and running. There were four of us including Jimmy & it was nice & cool this morning. You’re going to have to do something about this ‘work’ business…it’s getting in the way of your training 😉

  • Mark L.

    Carry… I’m working on it. 😉

    I hope Daughtry/Lifehouse was good. I met someone at my wife’s picnic, Sunday, that took his son to it up there at Konocti, too. He said it was a great show.

    Dustin sure had his hands full with kids, Sunday. Smart guy put them all on the rowers and wouldn’t let them off until they were all tired and slowed down, though.

    Today, I hope to run down to the shed after work (2.71 mi):

    …and do my patented DCF Core Workout Of Death (now scaled after feedback from Nate):

    3 rounds for time of:
    15 Ab Mat Situps (knees out–no psoas)
    15 Hyperextensions
    15 Hollow Rocks
    15 Back Bridges (aka reverse pushups)
    15 Knees to Elbows
    15 Reverse Hollow Rocks (aka Rocking “Superman”)
    15 Russian Twists (10# ♂, 0# ♀– seated or on hyperextension bench)
    15 Front Squats (95# ♂, 65# ♀)

    Then, run back home. Wish me luck on completing the return leg without walking (or involuntary lying on the side of the trail).

  • Carry

    That sounds like a good core WOD. Daughtry was not as good as I’d hoped. Lifehouse was pretty good. People watching…the best. There were some pretty interesting folks in Sac that day with some really interesting clothing/non-clothing(not in a good way) choices. Would much rather have been @ The Shed.

  • Mark L.

    OK. That is funny. =)

  • Travis H

    To comment on that picture of Rick and Josh… “Lightweight”

  • Mark L.

    OK… funny note on that original Sympathy For The Devil blog in Feb 2007. Craig mentions “rewarding clean athletes”. Anyone been tracking on the “super testing” stuff they’ve talked about on the Olympics with guys like Michael Phelps? Craig, you are a prophet.

  • Darren

    Nice hat Jorgy.

  • Craig

    Gloves? I missed that the 1st hundred times that I laughed at that picture.