Margaret sets a personal record at the deadlift in Sarah’s 10am “Girls Class” (140lbs I believe).


As many rounds as possible in 20 minutes,

100m sprint

100m of : 10 walking lunges then 10 broad jumps repeated for the entire distance

30 push press (45lb dumbbells)


Videos: High Fructose Corn Syrup isn’t that bad (apparently). If you believe everything you see on TV.

For some of the real scoop on High Fructose Corn Syrup (HFCS), check out this link from Dr. Eades’ Site:


So fact one, we know were eating more sugar in general and more fructose in particular. We also know that fructose is metabolized differently than other sugars. Glucose, for example, can be used as is by virtually every cell in the body; fructose can only be metabolized in the liver (and in sperm cells). If we eat too much glucose, the metabolic process stores it away as glycogen–if we eat too much fructose, our livers convert it to fat and, typically, store it in the liver. Why? Because glucose metabolism is tightly controlled and fructose, in simple terms, jumps the main control point in the sugar metabolism pathway. . .

Post thoughts to comments.


Article from Keith Wittenstein at CrossFit Virtuosity:

A couple of years ago my now-fiancée, Erin, told me I should read this book, “The Creative Habit” by Twyla Tharp. Tharp is one of the most prolific and acclaimed choreographers of all time. I thought the book sounded interesting and I would eventually get around to reading it. Well I finally did get around to reading it and it is amazing. I wish I had read it a couple of years ago when Erin first told me about it.

There is a lot of information in this book that appeals to me as a former musician and a current writer/blogger. However, there is also a lot of information that appeals to me as an athlete and coach. Being creative, according to Tharp, is about forming good habits and rituals. Being creative is about work and consistency and skill. These traits are no less important for athletes and coaches, in my opinion. . .

Click Here for complete Article.

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  • Mark L.

    Last Night’s Class Results (1730, 1830, 1930):
    We did “Sprinting Cindy”
    AMRAP-20 mins
    200m SPRINT
    Then, 3 rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats). Count completed Cindy rounds.

    Meghan-12 (ALL kipping pull-ups!!)
    Jaz-12 (fastest runner in the bunch, this time)


    Dan (from Crossfit 801 in Salt Lake)-14

    This AM in 0600, we did JimmyG’s row prep workout for FGB III.

    “All Pull” (AMRAP 20 mins)
    20 Pull-ups
    20 Aussie Pull-ups (on rings)
    20 SDHP (FGB weights)
    20 Cal Row

    In attendance were Carry, Jimmy, Chanda, Tom, Josh, Allan, Nancy, Dave and Mark. Everyone got between 2 and 3 rounds. A couple people started on #4. Also, Jimmy’s doing pull-ups, again, with no shoulder pain!

  • RUINER @ DiabloCrossFit

    Hmmmmm, the viseos were a mixture of funny and infuriating. Did anyone notice who paid for the videos? That’s kinda like cigarette companies paying to aire commercials saying ciarettes aren’t…bad..for you? But we know the opposite to be quite true. It’s disgusting to see what big agriculture will do to keep our citizens in the dark and getting diabetes. (which helps out the pharma companies as well)
    Just an observation.

  • Shannon Stornetta

    So if high fructose corn syrup is made from corn… and corn is a veggie… does that mean it can be part of my zone diet? 😉 Relating high fructose corn syrup to corn is like saying chocolate is initially made from beans- so it counts as a protein or that ice cream counts as a healthy serving of dairy. Give me a break… (Ps- yes, I know, corn really isn’t a favorable food on the zone diet…)

  • Craig

    Did the main site wod today. Good one. Damn good one.

    5 Rounds Max Reps:
    BW BPress (yes, bench press)
    Pull Ups
    BW Squat
    Storm thru each round, rest as needed btwn rnds.

    Rhodes: 170 (thanks for waiting!)
    Craig: 191

    Rhodes has 250 in him as soon as he masters his kip pull ups.