081021 TUESDAY “3 Times a Newbie”

diablo%20crossfit%20BGDC%20competitors%20bryan%20jorgy%20jeremy%20shannon%20stav.jpg

“The Team” from left to right: ‘Super’ Bryan, Jorgy, JJ, ‘Super’ Shannon, and Stav (and thanks to our post workout nutrition sponsor: Guinness).

Workout: “3 times a Newbie”

Run 400m

10 pull ups

20 push ups

30 sit ups

40 squats

Post time to comments.

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Article:

Many parents are ‘wrong’ about their child’s weight

Data on 2,100 Australian children found 40% of parents with an overweight or underweight child had not spotted this.

Among children, the underweight were more likely to think of themselves as average than the overweight. . .

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  • jorgy

    2012 goal. Complete King Kong as RX.

  • Craig

    Ok, judging from this picture, its time to let someone else do the daily postings for a while.

  • Craig

    Who invented the DCF Newbie WOD?

    Name the affiliate and trainer.

    Post the correct answer today and I’ll send you a new, badass, 20lb Leather Medicine Ball from the Garage Gym Store. (one guess per person)

    http://www.theg2scart.com/20lb_CrossFit_Wall_Ball_p/g2s-20wb.htm

    I’ll post a hint today at 9AM.

  • luca z.

    Diablo Crossfit was well represented, as usual, we’ve got some great athletes in our box. Nice pic.

  • Stavros@DiabloCrossfit

    RE: Craig

    John Gilson, Again Faster?

  • Craig

    Stav. Nope. Both are incorrect.

    However, I will say that you made a good guess.

    Tip coming at 9:00AM

  • Mark L.

    My guess is:
    Andy Petranek, Petranek Fitness (aka. Crossfit LA)

  • Mike Erickson

    Isn’t the full name “DCF Newbie Wod”? My guess is it was started at Diablo Crossfit!!

  • Craig

    Mark: Sorry, wrong and wrong. Not a terribly bad guess.

    Andy’s model does include an introductory class workout. Not sure what it is, however.

  • Craig

    Mike E. – as brilliant as we are at DCF, most of our ideas are unoriginal…thank you for the compliment, however.

  • luca z.

    Strong work this morning at the Shed we did heavy Deadlifts, trying to find the one rep max:
    Carry 215lb
    Donna 175lbx2
    July 305lb
    Doug 315lb
    Todd 225lb
    Awsome work from all see you on Thursday

  • Craig

    Tip..sorry for the delay:

    I learned this workout from the owner of an East coast affiliate who now has two locations.

  • Mark L.

    Andy’s benchmark (called “Baseline”) is:
    500m Row
    40 air squats
    30 situps
    20 pushups
    10 pullups

    Not quite what you were looking for, but the best I could do with Google search terms. =)

    Good luck, everyone!

    And great job on the new deadlift PR, Carry (I think 195 was your previous best?)

  • Craig

    Interesting, Mark. Wonder how long Andy’s “baseline” has been around? There are no original ideas anymore.

  • Yvonne

    Keith Wittenstein, Crossfit Virtuosity

  • Craig

    HA! So top secret that even my wife doesn’t know. Nice try, Yvonne. Wrong & wrong.

    Another tip coming at noon today.

  • Mark L.

    Hey! Is that cheating?

  • Mark L.

    Nevermind. SHE WAS WRONG AND WRONG! =)

  • Craig

    For a new Garage Gym Wall Ball (black leather – 20lb):

    Who is the source of the DCF Newbie WOD? (Affiliate & Trainer)

    Tip #2: I met this trainer & affiliate owner at the CF Oly Certification in June, 2007.

    New tip at 3PM.

  • Jared R.

    TIP #3: He’s in this picture: http://www.crossfit.com/mt-archive2/BurgJuneGroup.html

    Ahh, the wonders of Google. Not that a picture is going to help though =)

  • Craig

    Good one, Jared. He is in that picture!

    TIP #4: This person was interviewed with me and a couple of other affiliate owners while at the Oly Cert and we made the CF website (more than once).

    “Racers, start your search engines…”

  • Stavros @ Diablo CrossFit

    I know the answer…

  • Mark L.

    Come on, people! I’m about to pee my pants! Somebody answer!

  • Jasmine

    So… if I said Dave Picardy from North Shore Crossfit, MA……would I be right? The answer just came to me 😉

  • Craig

    My only question to you, Jazz, is:

    Do you want the 20lb, 15lb or 10lb ball?

    Nice team work.

    Yes, Dave Picardy from NSCF in Topsfield & Beverly, MA, is the originator of our DCF Newbie WOD.

    Pic your ball:

    http://www.theg2scart.com/20lb_CrossFit_Wall_Ball_p/g2s-20wb.htm

  • Carry

    Today was a DEAD LIFT PR day for Donna! She did 175lbs twice! Her previous max, I believe was 140lbs! Luca knows how to push 🙂

  • Shannon Stornetta

    First of all… I would like to say congrats to Donna and Carry for stellar deadlifts! Second of all… my legs are STILL SORE from the wall ball squats on Sunday- and so I can’t understand how anyone could possibly want a medicine ball as a prize! 😉

  • luca z.

    Carry’s best was 185lb, but she was sandbagging big time, even this mornng she only wanted to go up to 195lb, and after what I saw on Sunday Shannon is right behind her, with Donna not to far behind.

  • Carry

    Was that a PR for Doug as well? Todd? Julie? (by the way….Julie is super fun to work out with)

  • Stavros @ Diablo CrossFit

    I saw on the board that Julie did a 305 DL? wow, I can’t wait to see her an an affiliate challenge. What a great addition to the DCF Family.

    1600 hrs workout

    Complete as many rounds as possible 20 minutes of:
    95 pound Thruster, 5 reps
    95 pound Hang Powercleans, 7 reps
    95 pound Sumo Deadlift High-pull, 10 reps

    Darren- 11 2/3 RX’d
    Stavros- 11 2/3 RX’d
    Jeremy- 10 RX’d

  • sakura

    weird. this whole weekend i was only getting up to thursday’s posts. hm.

    i need to go to your class, luca! i PR’d two days ago at 175# and 180# just wouldn’t budge. then again, kaela was screaming at the top of her lungs and it wasn’t words of encouragement.

    did yesterday’s wod but scaled to 55#. 10 2/3. i know i could have gone rx’d but i was scared of dropping metal weights on the garage floor.

  • Rick

    Check out CF santa clara’s website…

  • Craig

    Oh man. I feel like my girlfriend cheated on me! I was actually sad when I saw that pic.

    Well, Rick, you’re training with the best, frankly. Kahlipa is the man. We expect to hear about all their secrets.

    Kill ’em bro.

  • Stavros @ Diablo CrossFit

    Craig…

    Jaz said she wants a 20lb ball…

  • Craig

    Hmm. Jaz wants a 20lb ball, eh? Well, I’m going to order it up, but I’m also going to verify that order in person with her.