081116 SUNDAY


Mitchel gets a personal record by repping out 185lb deadlifts (Husband Mike provides vigorous encouragement).


Move as much weight as possible as far as possible in 20 minutes.

Examples for exercises: Farmer carry, waiter walks, shoulder carry, weighted vests, medicine ball throw, sled drag, even tire flips, etc.

Multiply the total distance traveled for each exercise to the weight moved (your bodyweight doesn’t count). Add up each exercise for your ‘score’

Example: 100lb farmer walk, 100m, 2 times. Plus a 400m sandbag carry with 50lbs added would be 100 x 100 x 2 + 400 x 50 = 40,000 lb.m in 20 minutes.


Article from Mark Sission’s Daily Apple:

10 steps to “Primalize” your pantry

The freezer has ice cream and frozen pizzas, but it’s the pantry that harbors the usual carb suspects – chips, cookies, crackers, pasta, cereal and bread galore. If you’re not careful this cool and dark space could derail your best efforts to eat Primally. So follow these 10 easy steps and you’ll be well on your way to having a truly Primal pantry. . .

Click here for full article.

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  • luca z.

    This is it guys the solution for all your dietary problem, just eat bananas

  • Stavros @ Diablo CrossFit

    Ugh, I’m tired.

  • Mountain

    jj– I’m in for doing it Thanksgiving morning, but if I win with Bryan and Stav missing, it will feel a little empty. If I lose without them there, it will be that much more humiliating– my reputation as “that fast guy who can’t lift much” will be forever tarnished.

  • Darren

    Sprints + Clean and Jerk + Booze = Death

  • Shannon Stornetta

    The WOD today was great. My forearms are already burning/ I can hardly write thanks to tire flipping!

  • CraigH

    More room in the Shed after today’s work day. Thanks to everyone who helped: Nick!!, Donna, Mark, Jorgy (with a cast, no less!), Jenny.

    Special thanks to JJ & Nick who stayed so long they were late to their own birthday party.

  • sakura

    Hey guys. Just wanted to say that Bryan did you proud! Got some pics of him doing Fran. Missed pictures of his muscle up but saw him rock it out. =]