080917 WEDNESDAY “Diane”


Rhodes loves deadlifts so much, he cries when he does them.

Workout: “Diane”

21 – 15 – 9 rep rounds of

225lb deadlifts

Hanstand Push ups

Post time to comments.



Living Healthily Makes You Live Longer (DUH! . . .but here might be one example why -jj)

Among 24 men asked to adopt healthy lifestyle changes for a US study in The Lancet Oncology, levels of telomerase increased by 29% on average.

Telomerase repairs and lengthens telomeres, which cap and protect the ends of chromosomes housing DNA.

As people age, telomeres shorten and cells become more susceptible to dying.


Benchmark Check Up:

The year is coming to a close very quickly and it is time for everyone to check on their goals for 2008.

Here are some previous posts regarding goals for the year:

December 28, 2007

June 16, 2008

And for those of you who haven’t been around long enough. . . it is time to choose your three benchmarks to be completed before the end of the year. The requirements are that you choose at least one for each category:

1. Gymnastics (example 5 consec muscle ups, 30 consec pull ups, 10 hspus, etc)

2. Strength (double bodyweight deadlift, CFT 1000, strict press body weight, etc)

3. Metabolic Conditioning (sub 4 Fran, sub 20 Filthy Fifty, sub 4 min DCF Newbie, etc)

Then work as hard as you can to achieve that goal by the end of the year.

Post them here if you haven’t got them listed on one of the older posts already. Do it now. It is important that you do it publicly. We will encourage and help you.

You have got to the end of the year to get them done, so don’t cheap out and pick easy stuff. Go big, but realistic. You will be amazed what you can accomplish with a deadline (as opposed to a ‘resolution’)

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  • Craig

    JJ posted this Goals Checkup thing cause he just shattered one of his goals with a 3:01 Fran. Check. Damn.

    Mine are:
    Sub 3:30 Fran (could be ready)
    CFT 1000 (got work to do – 960 in May)
    3 Muscle Ups (got 1 here & there – need to focus)

    Thanks for the reminder.

  • Mountain

    Gymnastics– 30 consecutive pullups (PR is 15)
    Strength– 255# deadlift = 1.5BW (PR is 185)
    MetCon– sub 4 Newbie (PR is 4:20)

    And a sub-59 15K.

  • Carry

    20 consecutive pull ups….done
    Sub 30 Filthy 50….done
    Body weight clean….not even close

    it’s going to be tough though since I can only front squat maybe 100 lbs? I weigh around 138 lbs ;(

  • Carry

    20 consecutive pull ups….done
    Sub 30 Filthy 50….done
    Body weight clean….not even close

    it’s going to be tough though since I can only front squat maybe 100 lbs? I weigh around 138 lbs ;(
    I would also like to add a muscle up!

  • Carry

    20 consecutive pull ups….done
    Sub 30 Filthy 50….done
    Body weight clean….not even close

    it’s going to be tough though since I can only front squat maybe 100 lbs? I weigh around 138 lbs ;(
    I would also like to add a muscle up!

  • Carry

    Sorry for the multiple postings…won’t happen again. I think I’ve figured it out.

  • Mark L.

    When this rest week is out, I’m going to take a run at Fran (sub-6) and my 40 consecutive pullup goal. I think I’m ready. Muscle ups are up to 3 (1 was my goal), double unders were well over 15 for a while (5 was my goal). BWT 154 has been stalled because of the annoying muscle I’ve been adding. =) Still where I was in June (158). Fat is down, though (I see veins, people!)

    Last night’s results
    Scott 28:30 (@5:30p)
    Travis 27:18 (@7:30p)

    Fight Gone “to Failure” (posted yesterday)

    Rhodes 224
    Shane 226

    Chris 339
    Ryan (Big G) 217
    Mo 281
    Mike 164
    Mitchel 161
    Meg 250
    Sara 164

    Bryan 272
    Shannon 284
    Dan 259
    Josh 478!!

    Tanya 266
    Hylie 323
    Cody 237 (this kid could TEACH SDHP!)

    Of course, we already mentioned JJ’s 3:01 Fran performance. =) All those heavy Fran’s really paid off!

  • Stavros @ Diablo CrossFit

    My 2008 goals (WOY);

    CFT- 1,000#
    -I PR’d at 955 a couple months ago, I was probably 205 at the time.

    Fran- Sub 4 minute
    -My last Fran time was 4:00, I have sub-4, no doubt.

    FGB- 315+ Total
    -Last FGB was 325, needs to be MUCH higher.

    OHS- 5 with body weight
    -Did one OHS with body weight, haven’t attempted 5

    Pull Ups- 50 kipping in a row
    -Haven’t max’d PU’s yet

    Muscle Up- Complete ONE
    -Done and DONE

    JJ, good job bringing these up. Makes me proud of where I’ve come from, but excited to keep moving forward.

  • Craig

    Great pic, JJ, btw. Thats a Jorgy/Rick moment.

    Speaking of Jorgy – wow – nice FGB failure numbers. Holy schnickees.

  • Mark L.

    I took that pic! Rhodes actually made me go get the camera BEFORE this deadlift (and even told me where to find it on the shelf).
    It was a PR and he was 100% SURE he was going to make it. How’s that for committing to a lift? RHODES IS AN ANIMAL!

  • Darren

    2008 Goals
    CFT: 1000+- Nope,not really sure on that stopped doing 1RM. Not really trying to get that any more. Don’t think it is worth the risk.

    Fran: sub 3:30- Not yet, Best is 3:47, But should get it next time i do it. Actually I know I will

    40 pull ups- Done.

    1 muscle up- Done, up to 4. might be able for more, Form still need help.
    Lose at least ten pounds (curently 220)- DONE!!!!!! Which I am excited most about. Weight has always been a major issue with me. Could never understand how to lose weight. Down to 203 lbs. Thanks to IF and zoneish eating. Nutrition is Key to everyone’s PR’s if you haven’t noticed. You can only push your body, till you need to start feeding i the food it wan’t and needs.

    Love it Thanks JJ, great reminder of progress.

  • Stavros @ Diablo CrossFit

    2 Things…

    First of all, could anyone actually read the last sentence that Darren wrote? I think he needs to integrate spelling/grammar into his 2008 goals.

    Secondly, and MOST important. The CF Unlimited Big Girls Don’t Cry Challenge on Sunday October 19th. I have to turn the final list into Austin. He needs names and t-shirt sizes(for their giveaway shirt). The entry fee is $60, and it includes the shirt, food, drinks (keg last time). Should be fun. So far, I have “for sures” as;

    Bryan S.(Lg)
    Shannon S.(Med)
    Mike M.(Lg)

    Who else is in? Please let me know ASAP. I am emailing him tomorrow.

  • Rodil San Mateo

    2008 Goals Update:

    7 pullups in a row: Done

    Deadlift: Goal 1RM = 1.5xBW = 250 lbs. In February, my 3RM was 135 lbs. Last PR = 240 lbs in May 2008, 5RM = 215 lbs on Sept 2 2008. Probably have a shot at this now.

    BW Overhead Squat: Long way to go. PR = 115 lbs in July 2008. Current BW = 165 lbs

    Complete Nancy (400 m run, Overhead squat 95 lbs x 15, 5 rounds) and 10 rounds Cindy (5 pullups, 10 pushups, 15 squats; max rounds, 20 min) as Rx’d:

    Cindy – can definitely complete this now. Last attempt was in Feb 2008, got 12 rounds with jumping pullups

    Nancy – need to concentrate on this if I’m going to make it. 5 reps at 95 lbs is my current max.

  • J Jones

    I am in for sure Stav.

    I am going to go with a large shirt.

    (and I’ll post my goals progress later).