081104 TUESDAY


Trying to coordinate a ‘group shot’ in a crowded bar halfway through the night is never an easy task.

Can anyone list who is in this photo from the gym, and what their costumes are?

DCF Workout:

10-9-8-7-6-5-4-3-2 and 1 reps for time of:


Sit ups

Pull ups

Post time to comments.

Burpee Demo Video with Zack Pine and Eva T (two of my heroes):

CrossFit Mainpage:

Rest Day



The skinny on “Post Workout Nutrition” From Robb Wolf.

The idea of a PWO meal containing carbs (and protein) is to take advantage of a period of time in which the muscles are particularly insulin sensitive. We can fly nutrients into the muscle “under the radar” via a mechanism called “non insulin mediated glucose transport”. Amino acids are also taken in during this time and may play a synergistic role in both glycogen repletion but also decreasing inflammation that accompanies hard training. Said another way, you recover from exertion faster. So, what should ya eat? . . .

Click here for the full article.

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  • Craig

    Best line: “Why not shakes? (for a post workout meal) I’ve not found them to be superior to solid food, I have noticed they make people fat. A new paper just came out comparing milk & cereal (shitty food) to a PWO shake (also shitty food) and the milk+cereal beat the shake with regards to glycogen repletion. Go figure. I’d wager salmon and sweet potatoes would be even better…not likely to see that study!”

  • Mark L.

    While I would agree that eating a meal post WOD is superior to the shake in quality, the shake allows you to quickly get those nutrients in there without having to get out a place setting and utensils in the gym, and it helps avoid a high speed trip home in the car.
    I brought a bratwurst and zuchini to the gym in a plastic bag for my post workout meal, once, and I got a lot of strange looks from people (and I also made some people hungry and jealous in the process). My mom also told me it’s rude to eat in front of others.
    I would say the shake benefit is primarily social and convenience oriented when it comes right down to it, and it’s definitely better than waiting an hour to choke down some nutrients.

  • Craig

    Josh Everett posted his workout preparation for the CF Games in the latest Perf Menu. Get this: 3 weeks on and 1 week off. 1 week of rest for every 3 weeks of work!

  • Jenny

    HAPPY BIRTHDAY, JJ. Wishing you many many more happy ones!!!

  • Stavros @ Diablo CrossFit

    I second that JJ…happy birthday!!

  • Mark L.

    Jeremy! What is your b-day workout?

    How about:
    3 rounds for time
    29 Muscle ups
    29 #2 Captains of Crush Gripper
    29 Pull ups

  • Jeremy Jones

    Thanks everyone.

    (and that is a pretty good looking workout Mark! . . . except that 87 muscle ups might be a bit hard, even for me.).

    I agree with Mark as far as Shakes are better than nothing, and they are much more convenient. Although the mashed sweet potatoes with apple sauce and cinnamon does sound very interesting (and fairly ‘easy’).

    No takers on the Photo yet?! If you have been keeping up with the blog, 4 people should be no-brainers.


  • Stavros @ Diablo CrossFit

    I just want to know how Mark L. got on the TV in the background…

  • Stavros @ Diablo CrossFit

    I see;
    Holly- Pebbles
    Rob- Phantom
    Craig/Yvonne- Diablos
    Jaime- Poison Ivy
    JJ- Thor
    Nate- Crocodile Hunter
    Vicki- Whoopee Cushion

  • luca z.

    Hey I didn’t know that it was your b-day JJ, anyway happy birthday from Vicky and I.
    Stavros my best wishes go out to your dad, I pray for a speedy recovery,let us know how things are going, take care.
    Nice to see Jasmine in my class this morning, she’s making great progress, good strong work.

  • Stavros @ Diablo CrossFit

    I just realized…Nate = Walter, I already guessed that…haha

  • Mark L.

    Stav, are you sure Holly is Pebbles? I don’t remember Pebbles having a ripped six-pack.

  • Yvonne

    You missed Ann??? and JJ’s brother???

  • Mark L.

    Nick the Handyman and Anne, yes!
    And that’s not me on the TV in the background. I would never where a metalic tie. Too 80’s for Halloween, even (birthday or not).
    Yvonne, Holly and Vicky sure have some big pupils. Were you guys drinking Absinthe shots?

  • Craig

    And Rob’s hiding an Oompa Loompa under his cape.

  • luca z.

    Yeah and what’s the Oompa Loompa doing under Rob’s cape????