081103 MONDAY


Your fearless leaders: Craig: “El Diablo”, Rob: “The Phantom”, and JJ “THOR!”

DCF Workout:

Deadlift: 5, 5, 5, 5, 5

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CF Workout: “Michael”

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

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Article From Keith Wittenstein at CrossFit Virtuosity:

“So you want to be a Fire Breather?”

“They say you have to walk before you can run. Similarly, if you want to be a fire breather, then first you have to be a good air breather. It amazes me that so little attention is paid to breathing. Breathing is so vital to life and to performance that I think it requires at least a minimum of attention. Breath is life. We can stop eating and exercising for long periods of time and survive. However, if you stop breathing for 20 minutes the game is over. As far as I know there are two involuntary activities that we can voluntarily control. The first is blinking the eyes and the second is breathing. Controlling your eyelids is perhaps useful to keep you awake while reading this little article but controlling the breath can have real exciting consequences for your training and your life.”

Read the whole article at http://crossfitvirtuosity.com/blogs/articles/296-so-you-want-to-be-a-fire-breather

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  • Fireman Rick

    What exercise???

  • Bryan Stornetta

    Can anyone suggest a good zone or paleo breakfast. I have tried doing the “IF” during the first part of my day, but I am finding that I have very little energy without food. Any suggestions? Nice pic Craig, Rob and Jeremy. Sad I missed the party.

  • Charlie

    Oompa loompa doompety doo
    I’ve got a perfect puzzle for you.
    Oompa loompa doompety dee
    If you are wise you’ll listen to me.

    What do you get when you guzzle down drinks?
    Drinkng as much as an irishman drinks.
    Kissing a girl and fighting your friends
    Misery and headache is how it ends.

    Oompa loompa doompety da
    If you’re not buzzed then you will see far
    You will live in happiness too
    Like the Oompa Loompa Doompety do

  • Travis H

    Brian a good 4 block zone breakfast (fast to make)

    4 eggs with 1 tsp of olive oil in the pan
    ½ Cup salsa
    1 Tbsp avocado

    2 Cup blueberries (cinnamon on top )

  • Rob

    hey Charlie…I think you might be referring to me – HA!

    I do believe I left my dignity somewhere on Locust Street, no question…

    Sorry for partying 😉

  • Mark L.

    5, 5, 5, 5, 5 Backsquat at 6am this morning (the assignment I received by phone, last night). Alex and Jordan used 315 and 325 on their last couple sets (there’s a video on the camera of one of them).

    We also did a mini-metcon, afterwards.

    After everyone went home, I did “Heavy JT” (15-12-9 JT with a 20# vest).


  • Luca Z.

    Mark you just love J.T. right?

  • Mark L.

    JT might be the only benchmark that I could potentially get into the top 2%-ile. I’m actually thinking of having my lower body amputated to help in this regard… “can someone lift me up to the rings?”