081102 SUNDAY


Shannon working the handstand push up. Wait, I think that’s Shannon…

DCF Workout (courtesy CF Santa Cruz): “High and Dry”

500 meter row

9 Kettle bell swings

50 Squats

750 meter row

15 Kettle bell swings

75 squats

1000 meter row

21 Kettle bell swings

100 Squats

CF Main Workout:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.


Here is a masterful rowing instructional video. Important: watch his stroke rate!


Article: Vigorous Activity Protects Against Breast Cancer, Study Shows

ScienceDaily (Oct. 30, 2008) — Normal-weight women who carry out lots of vigorous exercise are approximately 30% less likely to develop breast cancer than those who don’t exercise vigorously. A study of more than thirty thousand postmenopausal American women has revealed that a sedentary lifestyle can be a risk factor for the disease – even in women who are not overweight. (click above link for full article).

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  • Jeremy Jones

    Also from the article:

    “Interestingly, the authors found that non-vigorous activity, such as light housework (vacuuming, washing clothes, painting, general gardening) and light sports or exercise (walking, hiking, light jogging, recreational tennis, bowling) was not protective. Furthermore, vigorous activity was only protective in lean women and not those who were overweight or obese. According to Leitzmann, “Possible mechanisms through which physical activity may protect against breast cancer that are independent of body mass include reduced exposure to growth factors, enhanced immune function, and decreased chronic inflammation, variables that are related both to greater physical activity and to lower breast cancer risk”.

  • Jeremy Jones

    The article makes a big distinction between ‘vigorous’ and ‘non-vigorous’. . . but by their definition, CF would be off the charts!

    Today’s ‘Painstorm’ looks mighty familiar:

    Using a bar equal to your bodyweight, with a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute . . . continuing as long as you are able.

    I wonder if this is better or worse than the thruster version or SDHP version?


  • Jeremy Jones

    We decided to do a workout with running today because the sun was out.

    As many rounds as possible in 20 minutes:

    400m run
    10 hang power cleans (135lbs, down to 45lbs for some people)
    50 feet weighted walking lunges (25lb dbs men, 15lb dbs women)

    Lorenzo got 4 rounds
    Yvonne, Super Shannon, Holly, Lauren, Jared and myself got 5 rounds. (Yvonne and I did an extra run at the end for good measure).
    Mountain got 5 rounds plus half a run
    Chris got 6 rounds (bastard pwned the hpcs and lunges).

    Nice work everyone!


  • Shannon Stornetta

    Carry- I just want you to know I did 95# on the hang power cleans today, because I know if you had been there, you would have done at least that much and made me do it, too… 😉

  • Shannon Stornetta

    By the way… I’m leading PT for my flight again on Tuesday. Any suggestions for a workout that would involve only having a rubbery track at my disposal?

  • Jeremy Jones

    Shannon –

    Since you already exposed them to the ‘lunges of death’, you can always have them do broad jumps for distance (100m is PLENTY, maybe even too much).

    Broad jumps mixed with push ups and a run is a good combination.


  • Shannon Stornetta

    BTW- yes, that’s me on the page… I’d recognize those faux hand-stand push-ups anywhere!

  • Craig

    Snatch work today at the Shed with Matt B. Thanks for your help, man.

    And row work- after watching that video! I have not been releasing my hands first – I was moving them up and over my knees.

    Snatch: 10 sets x 2 reps

    135, 135, 145, 145, 150, 165, 165, 175, 175, 175 (failed on second rep)

    Matt worked up to 115 for a couple sets and backed off to 95 to finish.