081004 SUNDAY


Daniel Pate decides that glory is greater than pukie.

Workout (from the CrossFit Mothership):

Five rounds for time of:

Deadlift, 15 reps (135lb, 95lb)

Hang power clean, 12 reps (135lb, 95lb)

Front Squat, 9 reps (135lb, 95lb)

Push Jerk, 6 reps (135lb, 95lb)

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Duke researchers show reading can help obese children loose weight

The Duke researchers asked obese females ages 9 to 13 who were already in a comprehensive weight loss program to read an age-appropriate novel called Lake Rescue (Beacon Street Press). It was carefully crafted with the help of pediatric experts to include specific healthy lifestyle and weight management guidance, as well as positive messages and strong role models.

Six months later, the Duke researchers found the 31 girls who read Lake Rescue experienced a significant decrease in their BMI scores (-.71%) when compared to a control group of 14 girls who hadn’t (+.05%), explained Alexandra C. Russell, MD, a fourth-year medical student at Duke who led the study and presented the findings at the Obesity Society’s annual scientific meeting. . .

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  • sarah

    Just a late thank you to everyone in my DCF family for the birthday wishes!! I am a very blessed woman to have you all in my life. Thank you. Jaz and Jamie- thank you for the special treats after our workout…it meant the world to me! Craig and Yvonne- thank you for the lovely orchid. It will be a constant reminder of our friendship..Mountain- I’ll be waiting for those 2 extra reps!=) you are an animal!! Love to you all!XXXOOOOXXXOOOO!!!!

  • Stavros@DiabloCrossfit.com

    Todays WOD done at a globo-gym

    26:01 as RX’d

    135# is a lot of weight, I’m going to be wasted from this one. Ouch.

  • J Jones

    Agreed Stav. B-R-U-T-A-L

    Here are the animals that did it today at the Shed:

    Hardway Bryan: 28:00 135#
    ‘Super Bryan’: 28:15 135#
    ‘Super Shannon’: 22:45 75# down to 65#(rnd 3,4,5)
    Jamie: 16:18 50#
    JJ: 23:40 135#
    Shane: DNF due to back pain (smart call by Shane)
    Matt B.: 31:11 115#
    Holly: 16:40 50#
    Nicole P.: 13:55 15lb dbs
    Jenny P.: 24:56 25#dbs
    Mountain: 18:30 w/ 25lb dbs (and a back injury before starting)
    Donna: 21:34 50#


  • J Jones

    Oh, and BTW:

    Bwt: 137

    As Rx’d


    Got all the sets unbroken but had to take breaks between the exercises. This is a tough one but I dig it.
    Comment #133 – Posted by: Speal at October 5, 2008 11:30 AM



  • Stavros@DiabloCrossfit.com

    I saw Speals comment after I did the WOD. He is a freak of nature. Wow, what a stud.

  • J Jones

    Luca looks good on the video too.

    Way to Rep DCF!


  • Mark L.

    Pulled from my pre-Crossfit routines… (somewhat long)

    Wearing 31# weighted vest
    JumpSoles with proprioceptor bump
    20 rotations per leg (CW, then CCW)
    20 side to sides
    20 front to backs
    remove bump from jumpsoles
    50 18″ retaining wall jumps
    1K run with daughter giving me jumping exercises every time we pass a speed limit sign
    20 GHD situps on GHD bench
    20 GHD Glute-Ham Raises
    35 40 degree incline situps with 25 pound plate
    2 30 second holds in situp position with plate
    20 russian twists with 2o pound plate on 40 degree bench
    30 Hyperextensions
    3 minutes inch worms, feet on power wheel
    1 minute rollouts with power wheel on hands
    1 minute walking around yeard with power wheel on feet
    20 side twist/raises sitting sideways on GHD bench
    100 situps on ab rocker thingie
    50 side situps per side on ab rocker thingie
    10 ten second vacuums
    30 hyperextensions
    20 twists in hyperextension position with 5# dumbells

    mow lawn front
    mow lawn back

  • luca z.

    I forgot about that WOD, that was fun, Mark how long did that take?

  • Mark L.

    Took me about 40 minutes with varying intensity during transitions, etc. That’s not including the lawn mowing, of course.
    I had forgotten how much I love that power wheel thing. I credit that piece of simple equipment for why I have a monster planche. Inch worms are fricking awesome!

  • sakura

    Today’s WOD @ 55#: 21:49. Had to tape the wrists. =(

  • RUINER @ DiabloCrossFit

    I’ve done this @ 115# in 15ish minutes but not with 135. I’ll have to try it today at the gym on base.

    Speal is a monter for sure.

  • RUINER @ DiabloCrossFit


    I didn’t have chalk or a towel so it got quite hard to hold the bar with sweaty hands and no way to dry them. The extra 20lbs makes a signifigant diff. On the hang cleans my wrists hurt pretty badly.
    Anyone else have this prob?