081206 SATURDAY “Elizabeth”

diablo%20crossfit%20jared%20carry%20herm%20synchronized%20pullups.jpg

Jared, Carry and Herm do some synchronized pull ups during “Helen”

Workout: “Elizabeth”

21 – 15 – 9

Squat Clean 135lbs

Ring Dips

Post time to comments.

Alternate: “Team Elizabeth”

Choose two partners of equal ability for a group of 3 people total (if partners are of different ability, scale for each person i.e. medicine ball cleans and box dips vs full 135lb squat cleans and ring dips).

Each person performs Elizabeth as prescribed in succession with no two teammates working out at the same time. As soon as the first person is done, the second person can go, and so on.

Post times for individuals as well as teams. The winning team gets to stay at the Shed, while all the loosing teams have to run a 400m lap together.

Jolie from CrossFit One World doing Elizabeth at The Shed back in May (with Moises going head-to-head):

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article from Mark Sisson’s Daily Apple: “Cowpooling: Sharing a Side”

“You grow much of your own produce, visit your local farmers’ markets for the foods that you can’t grow yourself and have even started participating in a food co-op, but you’re still left high and dry when it comes to purchasing a decent steak.

Enter Cowpooling, the latest buzz term for the practice under which a group of neighbors team up to purchase a whole cow from a local farm. The cow is then butchered to order and the various cuts divvied up among the neighbors (who presumably aren’t going to argue over who gets the last T-bone!)

But, beyond the nifty name (seriously, cowpooling? Genius!) how exactly is it any different to good ol’ fashioned cow-sharing? Well, typically when you sign up for a cow-share, you’re signing up to have access to the cow’s fresh raw milk as opposed to, well, the actual cow. In addition, when you’re participating in a cowshare, you generally have to pay for a portion of the cow’s upkeep, usually in the form of a holding fee to the farmer. . .”

Click here for complete article.

Are you interested in “Cowpooling” with some fellow DCFers? Post it to comments.

Recent Posts
Showing 0 comments
  • Shannon Stornetta

    Nancy 18:32 as RX = 65lbs for girls (my first time doing overhead squats!) and my arm went numb 1/2 way through… that was a tough workout! Ps.. I think NO Explode has no effect on me- I can hardly keep my eyes open at 2230..

  • Craig

    Buzz kill comment, sorry:

    Caution please! to everyone with the garuana, ephedrine & caffiene supplements. Frankly, they’re not functional in addition to not being reviewed or approved by the FDA.

    Will you, in real life always have time to drink a amphetamine booster drink before performing a physical life task?

    Train to not suck at REAL life.

  • Mark L.

    Rodil’s famous picture in one of our shirts made the Iron Mind catalog this issue (volume 18 2009). Page 5.
    Craig, good advice. Another reminder that we’re not doing Crossfit to do more Crossfit and be better at Crossfit, but at grappling with our world. Benchmark workouts and stopwatches only purpose is to tell us where we’re at with respect to THAT goal. They are not a goal unto themselves (only indirectly).

  • Darren

    I propose a new rule for DCF and for Girls and hero’s challenge. A PR (Personal Record) does not count if done with the help of “UPPERS”. If crossfit is that important to you that you need to take a Rockstar or No Explode before a workout, just eat better. It will give you more energy and will keep you healthier. I have been on more than a couple ephedrine related Medicals while working on an ambulance and Fire Engine for the past eight years.

    So new rule, no PR’s on performance enhancing agents. I think this should be Crossfit’s and Diablocrossfit’s stance on the subject. Crossfit is about functional fitness not about who can smoke the most crack.

  • Jared

    Uh oh… I guess that means we have to stage an intervention with Jorgy, who I think is on ht verge of being sponsored by Redline and Rockstar. Crossfit gets my heart rate so jacked as it is, I think I might just stroke out if I drank any of that crap.

    Although where do you draw the line Darren? Slugging a mug of coffee before a workout could easily be seen as the same thing… a stimulant, is a stimulant, is a stimulant…

  • Jeremy Jones

    Hit the nail on the head Jared. That is exactly what I was going to say.

    What about coffee? What about using advil before or after a workout?

    To take it a step further, what about taping your hands? Using the new grips? Wearing oly lifting shoes?

    I don’t have an answer. . . but I will say that I make a note of it when I use “enhancers” just like when I am sick or haven’t slept well. SO that when I refer to my log at a later time, I know more about “why” my performace was what it was.

    Maybe we just need a notation next to any PRs using these types of things.

    -jj

  • jorgy

    Well my thought is, and Darren you should be the one to back me up pretty well here… I have a very time consumed life. i wake up at 5am and work until 4pm, then i want to get a WOD in. I usually bullshit a little so I end up doing my workout around 6. I cycle on and off of my NOXplode because of the supplements in it, but when life gets too hectic I really just need an energy boost and something to wake me up. I hate coffee so I resort to good ol’ caffinated beverages such as Redline or my precious NOXplode. Jared had a nice point of, a stimulant is a stimulant, and i am going to stick with that. Now on to the competition side of the caffeine, which is what we are in. We who are doing the girls and heroes WODs are not training right now, we are IN COMPETITION!!! As i have said I cycle on and off of the NOXplode but when I compete I like to have an extra boost and so do many of the other competitiors. I am noo Bogart, I am not hoarding my NOXplode and using it as a secret advantage to this competition, nor am I on Balco or HGH or Testosterone. I am taking a simple caffeine supplement to wake me up and get me ready to do a WOD, something that would be very hard to acheive after a full day of breaking concrete and digging holes otherwise. And I share my supplements with those who wish to have some, I even ask people who might not want some just to be sure. I spent 70$ on my sh-t, but I am still nice enough to give some to the DCF community and help everyone with their WODs. Now if there are any more comments on the integrity of the competition at hand I’d be very inclined to answering them.

  • Jeremy Jones

    Now Jorgy, we all know that you are only letting people “try” your NOXplode so that you can get them hooked. . . like any good crack dealer.

    Kidding aside, you have been very generous with your stuff. And you have some good points. The issue is that some of the our members might think that the stuff is “good” for you, and that you take it all the time.

    It all goes back to Craig’s point. Be careful! And we all need to make sure that our athletes know the positives AND negatives to something like NOXplode, Rockstar, etc.

    And I stand by my point. . . Using an “Aid” is kind of like doing a modified workout (Doing power cleans instead of squat cleans, using wrist tape instead of no tape, etc).

    It is not that we shouldn’t EVER do it. We just have to make sure we make note of it when we do. . . it is all in the effort of “constantly varied” anyway right?

    -jj

  • jorgy

    yes jj, that was my point about cycling on and off. Varying the degrees of what is in my diet and what not. I for sure would not give any of my supplements to any unsuspecting victim or someone with an ailment that could cause them serious health problems such as Hardway or the younger kids like Mac or Kevin.

  • Jeremy Jones

    Karen – 7:27 (with 22lb med ball)

    -jj

  • Darren

    I will just state that I am against it. I drink coffee once every two months maybe. And believe “no explode” is worthless. The unknown damge it is doing to heart and our blood vessels is a scary thing. Crossfit gets you heart pumping at a extremely fast rate and very hard. Adding to that is extermely dangerous. I see it in Meth addicts, when your heart races at a high rate for an extended period of time, your heart begins to enlarge. The heart work hard and like any muscle begins to grow. Then due to lack of perfusion heart attacks begin and at you ages. I have seen them as young as late twenties. The risks out way the benifits. The science is there.

    Josh I think you are a great athlete with alot of natural ability, but this stuff is bad. And yes I use to use alot of these type products when I was younger and now I have border line high blood pressure at 28. Take it from me eat right, sleep, rest, and train hard. That’s enough.

    WWRWD

    (What Would Robb Wolf DO?)

  • Mark L.

    My only addition to this whole discussion (great points on both sides) is this… back to my “what are we doing this for?!”
    If taking NO Explode helps you get a better training effect without deleterious health effects, fine; let’s do it! If it comes with bad side effects that might negatively affect recovery from the training session (inability to sleep that night for one), then it is not worth the improvement in the event you take it for… unless it’s a VERY special event, maybe.
    Again, our whole Crossfit experience should be about making us better able to grapple with our world, and that includes having a healthy heart and being able to respond to any situation life brings in the very next heartbeat (without reaching for the crack).
    I have no definitive answers, but those would be the criteria on how I would judge.

  • jorgy

    I understand the medical side to caffeine, i am right now as we speak in the process of reviewing scholarly journals on that subject for a paper I am writing for monday. Caffeine is a supplement to be used with caution, but it is not anything to be compared to meth, the symptoms just aren’t strong enough to make that point. another thing is, it is not “the juice” it has nothing to do with testosterone or anything else. Now if you want to make any argument it should be that anyone who takes a redline or drinks them should stop, because really if anyone has read up on it there are extensive amounts of caffeine it one serving, and one serving is only half of the can. the NOXplode has nothing close to that. Now personally you can say that you are experiencing near high blood pressure, but what are your risk factors? Have you had a healthy diet your whole life? maintained a healthy weight? was Caffeine the only supplement you have ever taken? Now I know you D and the answer is NO NO NO. So to say that caffeine is the source of your problem is merely speculation and I really doubt that is the problem. The only way you are going to get me to stop taking this product is to show me proof that it is going to cause me health problems. Now from the research that I have done, which all information i get from very credible scholarly journals, I haven’t found one reason that a cycle of caffeine is going to lead to any iregularities in my body. Prolongued use to substances can cause problems, but moderation can be useful. Now don’t spin my words like I know you want to, Smoking crack is not good in moderation, neither is taking shrooms, but to answer your last question, Robb would have a couple cups of coffee a day according to what he has told me, and i’ll quote Jared again, “a stimulant is a stimulant, is a stimulant, is a stimulant…” and there is nothing else to debate

  • Craig

    Ok, the 3 J’s made a good point (JJ, Jorgy, Jared). I’ll concede the use of Noxplode for a preworkout pick-me-up by a tired athlete.

    But this 45yr old heart ain’t getting anywhere near it.

  • Darren

    In the end to each his own, but as a trainer I am not going to promote the use of “stimulants” to my clients. It is still very early in the reasearch in regards to stimulant. People have really just started to use stimulants more than in the past. And in 20 years We will find out how peoples hearts have held up.

  • jorgy

    Ya for sure D. And for all of you wondering I don’t count NOXplode as part of my paleo diet. I am not sure but I am going to make and educated guess that it was not created by a caveman in the paleolithic era, but by a scientist in the late 1990’s. You should’ve gotten me with that D, I would’ve been shell shocked

  • Jared

    I only brought up the comparison of a stimulant being a stimulant as a way of saying that there really is no way to draw a line in the sand when it comes to knocking those at DCF who use products like NOXplode or Redline, and those who use use caffeine in more traditional forms such as coffee, etc. The issue of what would be considered “allowable” for setting PR’s at DCF is subjective, and therefore a moot point don’t ya think?

    But, if we are speaking strictly about the impact that any of these “performance enhancers” might have on ones health, sorry to say Josh, but there is little comparison between artificial crap like Redline, NOXplode, Rockstar, or whatever, and a cup of coffee. And, while your body may not be revolting on you just yet, there is silent damage being done that you may not be aware of until later in life, as Darren pointed out. Here is the disclaimer off of the NOXplode…

    “Before consuming NO-Xplode seek advice from a health care practitioner if you are unaware of your current health condition of have any pre-existing medical condition including but not limited to: high or low blood pressure, cardiac arrhythmia, stroke; heart, liver or thyroid disease; anxiety, depression, seizure disorder, psychiatric disease, diabetes, pernicious anemia, difficulty urinating due to prostate enlargement, or if you are taking an MAO inhibitor or any other medication. Do not use if you are pregnant, nursing, prone to dehydration, or exposed to excessive heat. Reduce or discontinue use if sleeplessness, tremors, dizziness, nervousness, headaches, or heart palpitations occur. N.O.-Xplode is only intended to be consumed by healthy adults 18-50 years of age. Keep out of reach of children and pets”

    So have you ever seen a disclaimer like that on a cup of coffee? Nope. Or, forget the caffeine for a second and focus on the artificial sweetener sucralose (aka splenda) that is in both Redline and NOXplode… which has been linked in studies to shrunken thymus glands, decreased red blood cell counts, enlarged liver and kidneys, etc. I see your point about needing an extra pick-me-up from a long day of work, but why not get it from something that is less toxic to the system?

  • Craig

    By the way, Elizabeth at the Shed solo..brutal 11:35.

    Thats a PR on Karen, JJ?

  • jorgy

    NOXplode tastes like pixy stix. And I rest my case

  • Jared

    Oh, by the way JJ, that “cowpooling” concept is awesome. Check out http://www.morrisgrassfed.com. If you got enough people at DCF to go in on it, you could get some really top notch grass fed beef for about 6 bucks a pound, which is pretty damn cheap.

    Or, if you wanted to opt for a CSA style meat program, check out http://www.marinsunfarms.com and http://www.clarksummitfarm.com, which are also affordable. I currently get my monthly meat pack from Marin Sun Farms, and it is really nice. Right now, for about 75 bucks a month I get 11 pounds of mixed meats (pork, beef, lamb, etc.), a a mix of steaks, roasts, ground, etc. For those who eat a good amount of meat, it makes alot of sense.

  • Darren

    I have been in the market for a grass fed for a while. I brought up this idea a while ago, so count me in.

  • Stavros @ Diablo CrossFit

    I agree, we (Kalogirous) are in for cowpooling. Darren, don’t you have a pretty direct hook up on grass fed beef?

    I start a 72-hour shift tomorrow (Sun/Mon/Tue). I’m hoping to knock out a couple “girls” while I’m at work. Jorgy here I come!

  • Mark L.

    How about this for a pre-workout pick me up? I’m pretty sure there are no side effects.

    http://www.yamaha.com/bodibeat/?lid=SPLASH_PRD_BODiBEAT

  • Darren

    Meg’s uncle raises grass fed cows of beef, He will hook it up for sure. Who is in?

  • Rodil

    Count me in for a 15 pound cowpool order (if we can go that small).

  • Mountain

    I want some grass-fed beef. Can’t say I’m a total RockStar virgin, but I try to avoid the stuff. I probably overdo coffee, but at least I’m getting a big dose of antioxidants that way. And it’s tasty– especially Jamaican Blue Mountain.

    Anyway, no “girls” today. It was a rest day for me, so: 70 pullups, 5x 100m rows at sub-1:30 pace, a couple 400m repeats on the treadmill @ 14mph, and a 33 min stationary bike ride.

  • Darren

    Nice “rest” day Mountain.

    Forget Jorgy, Mountain needs a exercise intervention.

  • g

    All you super HAWT hunks and gals…
    How about Vitamin ‘S’ ?

    SLEEP. Sleep peaks all those good hormones for superstar WODs and real world performances. (but I’m a caffeine-addict so I feel your pain Jorgy)

    I’ll buy beef from Meg’s Uncle too — thanx!!
    Grace

  • grace

    All you super HAWT hunks and gals…
    How about Vitamin ‘S’ ?

    SLEEP. Sleep peaks all those good hormones for superstar WODs and real world performances. (but I’m a caffeine-addict so I feel your pain Jorgy)

    I’ll buy beef from Meg’s Uncle too — thanx!!
    Grace

  • g

    (!!oops!sorry about the doubles…stuck button/finger)

  • Travis H

    Count me in on some grass fed