081107 FRIDAY



Eric loves burpees. Especially when you have to jump 12″ every time.

Workout – 5 rounds for time:

30 Double Unders

20 Kettlebell Swings (54lb, 35lb, 26lb)

100m Waiter Walks (see picture below), 54b, 35lb, 26lb dumbbell or kettlebell (should be the same weight as the kb swings). Alternate arms as needed, but no forward motion unless the arm is locked out overhead.

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Dan John leads CFHQ through some waiter walks back in the day.



Vitamin may help prevent Alzheimer’s

A vitamin found in meat, fish and potatoes may help protect the brain from Alzheimer’s disease – and even boost memory in healthy people.

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  • Mark L.

    Eric had a HUGE PR in Disagreement Gone Bad last night, and he’s only been Crossfitting for a few weeks!

  • Craig

    The 1st time you do a workout its a PR.

  • Mark L.

    That’s 2 PRs for Eric, then! Those 3 initial benchmark workouts in the newbie quickstart (DGB being one of them) are great for seeing immediate progress. The “three times a newbie” WOD we did a couple weeks ago being another great experience for relative newcommers.

  • Stavros @ Diablo CrossFit

    Got to do the CF Mainsite WOD before a PT session.

    Four rounds for time of:
    Run 400 meters
    50 Squats

    10:48 as RX’d

    The 400m runs are BRUTAL after the squats…ouch. Also thanks to everyone who put up with my kids running around the Shed tonight, I know it can be a pain but I really appreciated the help.

  • Jeremy Jones

    I did today’s WOD.


    Shoulders are totally fried. I would have gotten a sub 15 if I didn’t forget how to do double unders the first round (before picking them back up on round 3).


  • Craig

    Yikes! Sorry Eric. Nice PR! I’m just bummed we have yet another member that can kick my CF butt.