New 6am Firebreathers Alan and Nancy just got engaged last Friday! They are doing weighted lunge walks to prepare for their walk down the aisle next year. CONGRATS GUYS!


As many rounds as possible in 20 minutes:

Row 500m

20 lunge steps with 35lb dumbells

15 ring dips

10 hollow rocks

Post number of rounds and fractions of rounds completed to comments.

Jeff Tucker explaining “Hollow Rocks” and the “Hollow Position” in relation to the hand stand (again):



Cutting calories could limit muscle wasting in later years

. . .The researchers found increasing amounts of iron in the muscle cells of aging rats fed a typical unrestricted diet. The older the rats got, the more iron accumulated in the mitochondria and the more damage was done to its RNA and DNA. Rats of the same ages that were kept on a calorie-restricted diet — about 60 percent of the food typically ingested — seemed to maintain more normal iron levels in mitochondria, the researchers reported. . .

. . .The problem occurs when metals such as iron accumulate in the mitochondria and react with oxygen. Iron can change the chemical structure of oxygen, triggering its metamorphosis into a free radical, an unstable atom that can upset the delicate balance inside the mitochondria. . .

(Now I hope they do an iron test on aging rats using the Intermittent Fasting protocol and compare them to these results. -jj)

Post thoughts to comments.

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  • sakura

    It left me saying, “What on earth?!”

  • Craig
  • Stavros @ Diablo CrossFit

    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)
    Carry (Med)
    Darren (XXL)
    Jeremy (L)
    Craig (L)

    Who else is in? Please let me know ASAP. I am emailing Austin today.

  • Stavros @ Diablo CrossFit

    Almost forgot…

    Moises (L)

    I sent the list to Austin tonight. See everyone tomorrow! D and I are invading the GIRLS class, haha.