080929 MONDAY


Some of the spectators who came out for “Fight Gone Bad” on Saturday.


Craig really loves the box jumps on Fight Gone Bad


Mark’s family ask him why he thinks this is “fun”

Email us if you have pictures from the event you’d like to load on our “Flickr” site.


5 rounds for time,

10 power cleans (135lb men, 95lb women)

15 ring dips

400m run

Post time to comments.



Half bar of dark chocolate a week is enough to promote heart health

By studying the participants recruited, researchers focused on the complex mechanism of inflammation. It is known how a chronic inflammatory state represents a risk factor for the development of cardiovascular disease, from myocardial infarction to stroke, just to mention the major diseases. Keeping the inflammation process un-der control has become a major issue for prevention programs and C reactive protein turned out to be one of the most promising markers, detectable by a simple blood test.

. . . people having moderate amounts of dark chocolate regularly have significantly lower levels of C-reactive protein in their blood. In other words, their inflammatory state is considerably reduced.” The 17% average reduction observed may appear quite small, but it is enough to decrease the risk of cardio-vascular disease for one third in women and one fourth in men. It is undoubtedly a remarkable outcome”.

Chocolate amounts are critical. “We are talking of a moderate consumption. The best effect is obtained by consuming an average amount of 6.7 grams of chocolate per day, corresponding to a small square of chocolate twice or three times a week. Beyond these amounts the beneficial effect tends to disappear”.

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  • Craig

    Great day Sat!

    But who took that pic?? Damn. I was hurtin’.


  • Mark L.

    I love that pic. The funny thing is that my sister Tracy’s actual comment to me (pictured holding my son, John) was, “that looks like fun!” What a great day (300 is still coming). I just wish I had remembered sunscreen. My bald spot is about to peel off.

    Results 0600 class with Jimmy G:
    Helen (400m run, 1.5 pood KB Swing, 12 pullups)

    Heat 1:
    Brian RX+ (2 pood) 9:40
    Nancy 12:02
    Alan RX 14:29
    Doug RX 14:42
    Dave RX 14:52

    Heat 2:
    Mark RX 8:51
    Holly 8:53
    Carry RX 10:28
    Judy 10:41
    Jimmy RX 11:03
    Josh RX 11:55

    I’m getting a CD from Carry’s sister to put some pics up onto the flickr site, soon.

  • sakura

    since carb load is over, i have some cookies left with mark’s name on them. haha! i had two this past weekend and then like a gallon of milk to chase them….didn’t go over too well with my stomach. i felt like i was 6 and ate two bags of halloween candy.

  • Shannon Stornetta

    Speaking of food- I tried my first IF today. It didn’t go well. I caved by 0800 (in my defense- I had to get up for work at 0330- so 1100 is a long time to be awake and not eating for a life-long, dedicated breakfast eater). Any suggestions?

  • Travis H

    It gets easier Shannon… for me the first week was hard to get use to. Make sure you are eating a palo diet since you wont have the carb cravings as much (no insulin spikes). I usually fast M-F with a 4-5 hours eating window. I drink coffee in the morning which I think helps with the hunger

    You could also try fasting the other way around. Eat in the morning and fast during the day.

  • Craig

    Oh, I forgot to mention: I beat Stavros by more than 20 points yesterday.

    Thats a whole round of wallballs… for him.

  • RUINER (mike)

    Ha Ha. Sounds like you’re getting back to top form Craig. Sounds like FGB III was a big success. Any final number on how much got raised?

  • Mark L.

    Mike: From an e-mail I received, yesterday from the organizer of the event. Totals will probably change as cash donations get added in, late.
    7800+ Donors
    2250+ Fundraisers
    198 Affiliates
    $545,239 (just about 2X over last year, I think).

    DCF raised $3,565, ranked 40 of 198 according to my snoopy work in Excel. The Petranek machine raised over $51K.

    Other notables from my snoopy spreadsheet:
    #7 CrossFit Oakland, Nicole Okumu, $11,703
    #11 CrossFit Unlimited, Austin Begiebing, $8,130
    #17 LaLanne Fitness, Chris LaLanne, $6,142
    #22 Crossfit One World, Freddy Camacho, $5,170
    #45 CrossFit East Bay, Maximus Lewin, $3,315
    #63 Brand X, Andrea Nitz, $2,395
    #84 Crossfit Santa Clara, Jason Khalipa, $1,540

    On another note, I uploaded a POOPLOAD of photos to the DCF flickr site, and organized them with what was already there. See the FGB III Day photoset. The photos I uploaded from Carry’s sister, Stacey Jones, were fantastic (apparently, she’s a budding pro photographer).


    Also, I saw Carry at work, today, when I picked up the photo CD. She was wearing a dress… after PRing in Helen this morning!

  • Jenny

    YEAH!!! I got my first Kipping!!!!

  • Jasmine

    Great pictures from your sister Carry! It was fun to see her again and find out that she and Stav’s sister know each other. Please thank her for the pics. Does anyone have pictures from heat 2? I was distracted with kids but I know there were some great photo ops I missed… like Liz getting such a great score for her first FGB ever!

    Congrats Jenny! That is such a great mark of success! You’ll have the whole thing down in no time and be doing kips every workout 🙂

    BTW, the open wounds on my hands hurt so bad. I will be taking a little break from pull ups until they get better:(

  • Craig

    Jenny, I was there – you did 2 kipping pull ups!

    Congrats. So funny to hear people scream when they get their first pull up or muscle up. Love CrossFit!

  • Jenny Verschuur

    Guys, thanks for all your encouragement and support. I am extremely blessed to be surrounded by such an amazing group of people. I could not ask for more!!!

    I wish I could be there today the WOD seems to be something I would really enjoy doing but see you all on Wednesday!!