081205 FRIDAY “Nancy”


Not only does Gwen’s 3 year old daughter Jada throw down a mean game face. . . she can also bust out burpees faster than her mom (who is pretty darn fast).

Workout: “Nancy”

5 rounds for time:

400 meter run

15 Overhead squats (use 95lbs, 65lbs, 45lbs, or a stick – whatever you can handle with proper form)

Post times to comments.


Article by Robb Wolf at CrossFit Norcal

(Holiday) “Aftermath”

“We had an interesting consensus amongst most of our clients today: “I Feel Like Shit”. These folks have been eating a clean, paleo-esque diet for anywhere from one to several months and have been feeling and performing great. Then Thanksgiving happened.

These folks added in a a bunch of wheat in the form of bread and stuffing, mashed potatoes, deserts of every imaginable variety…a goodly bit of booze (makes dealing with family easier…so I’ve heard) and today was pretty damn rough. It’s an interesting lesson because these folks were not sick on their previous food of good protein, fats, fruits and veggies. They feel like hell from the good-ol grains and carbs the food pyramid is built on. Interesting, no? Here were the common complaints. . .”

Click here for complete article.

Post thoughts to comments.


Observation from yesterday’s article:

From the article: “Founded in 1983, Bally operates 347 facilities nationwide that serve at least 3.1 million customers.”

3,100,000 customers divided by 347 facilities is about 8,933 clients per gym.

Post thoughts to comments.

Recent Posts
Showing 0 comments
  • Mountain

    “Barbara” put a beatdown on me. Ugh. Ugh. Ugh.

    But, on the bright side, tomorrow is Day 60 of the 100 Day Pullup Challenge.

  • Jeremy Jones

    That is pretty funny Mountain.


  • Jared

    Nice article post JJ! I am about 30% through Gary Taubes book right now, and despite the mountain of science he presents, it is a surprisingly fun read.

    And yep, “Barbara” was a beast tonight. Almost met my sardines I ate an hour earlier…

  • Jeremy Jones

    Yup Jared, Robb’s stuff is top notch.

    I am at the point that when people as “Why?” I say “Because Robb told me too, and that is enough of a reason.”


  • Rodil

    Finally – a Girl workout that doesn’t involve pullups!

    This is on my 2008 Goals list to do as Rx’d. See everyone at 10:30.

  • Stavros@DiabloCrossfit

    Worked out at Crossfit Santa Cruz, 0600 class. Hollis was the coach, he’s a certified bad a$$ and a Crossfit OG. If he’s ever down this way we should definitely make him feel welcome. After a stellar warm up I did the CF mainsite WOD.

    24:02 as RX’d

    MU’s done from full lockout at bottom, no ball used on squats. I can’t wait to get home, sleep in my own bed, see my family and of course DCF also.

  • luca z.

    I read Taubes’s book and I loved it but after reading Pollan’s “In Defense of Food” I think Taubes puts too much evil on the carbs, as much as I think we eat too many carbs, I don’t think they are the cause of all evil, also you guys should read ” Lights Out ” by T.S. Wiley and ” The Promise of Sleep ” by Dr. Dement, they give you one more thing to worry about in you quest to great fitness, not just what you eat, but how and how long you sleep affects your performance in the gym and all aroud well being outside .

  • Mark L.

    Impressive work, Gwen!
    Warning to Jada… I had my 13 month old son, John, out in the garage last week after I finally put together the old DCF squat rack.
    Just as a joke, I had my wife come out, and I put John on the pullup bar. He did 4 dead hang pullups, playing peek-a-boo with mommy over the bar (how fun!) I had to pull him down to full extension each time (which was actually pretty difficult).
    When my little experiment was over, I couldn’t even pull him off without tickling him.
    I’ll see if I can get a video, next time. =)
    John isn’t doing burpies, yet. He just started walking 3 weeks ago.

  • luca z.

    Come on Mark 3 weeks of walking and no burpies yet, he’s slacking!!!

  • Anne

    Look at Jada catch air! Those are awesome pics…she’s too cute!

  • Mark L.

    Contemplating burpies combined with diapers…

  • Stavros @ Diablo CrossFit

    Back to the Shed today at 1600…good to be back. I figure I’d jump right into the Girls/Heroes challenge and the fact that Jorgy was there “encouraging” me helped.


    12:30 as RX’d (PR by over a minute)

    This was my first true “Nancy”. My OHS were unbroken, depth was true, touched med ball everytime.

  • Mountain

    Damn, Stavros! I finally come close to one of your times in a workout (“Helen” a few weeks ago), and then you drop this on me, destroying any illusions that I am even remotely near your level of fitness.

    On the bright side, I found a new love in “Jackie” and beat Jeremy and Rob’s times in the process. Still slower than Stavros, though.

  • Stavros @ Diablo CrossFit

    You are funny Mountain.