081211 THURSDAY “Daniel”

+++6am Thurs Morning Class Canceled+++


Shane always has a very nice smile while working out.

Workout: “Daniel”

For time.

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

Post time to comments.


Article from Mike O’Donnel at The IF Life:

Surviving the Holiday Weight Gain Trap.

“Well the holiday season is upon us, and so is the chance that we could sabotage our fat loss efforts and pack on the holiday pounds. But it doesn’t have to be that way! Imagine if you were able to keep healthy, still look and feel great, enjoy holiday parties and still lose fat. It’s possible with a few tricks. Hey I’ll be the first one to tell you NOT to stay home and go out and have some fun, of course fun doesn’t have to mean drinking egg nog till you are sick or diving into a desert tray. It just means that you can have some fun, but also if you understand how to counteract a few “off” days you may have then things are not so bad. So here are some tips and tricks on how to survive from now until New Years. . .”

Click here for complete article.

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  • jorgy

    Such an unfortunate yet prestigious nickname that Shane has been given.

  • Mark L.

    There’s no shame in testing your body’s limits. =)

  • jorgy

    not at all, we’ve all been there or should get to that point to really test the boundaries of crossfit. Shane puts himself there all the time, and i love that.

  • Shannon

    Anesthesia Flight PT… aka “The House of Pain PT” yesterday (inspired by th DCF Turkey Trot):

    4x 600m run/ 20 walking lunges each side/ 10 push-ups

    Oh- the runs were with 14lb med balls and every-other 25 yards you had to hold the ball up over your head for that 25 yards (or longer if I felt like my peeps needed some extra pushing….)

    End with 100 sit-ups.

    There’s going to be some sore people at my work today thanks to the ingenious Turkey Trot!

  • craig

    Nice Shannon. Or maybe not.

    Funny comment of the day yesterday from newer member Damen to me as I was practicing butterfly kips for Cindy: “isn your chin supposed to be above the bar?”

    Don’t be afraid to call anyone out on form at DCF.

  • Stavros @ Diablo CrossFit

    I was there for the “bar over the chin” comment. Damen then went on to belt out a solid performance, with great form on Cindy. Between the 4-8 classes, there were almost 30 people that did the WOD. Highlights were Meg killing it with 20 RD’s and almost beating her “stud” husband Darren. Also, some people completing Cindy as RX for the first time, which is an amazing accomplishment. Great work by everyone…

  • Carry

    You go Meg :)….20 rounds of Cindy is awesome!

  • Herm @ CF Los Altos, CA

    December 23, around 10 AM or so. I’ll be in town up there! Count me in for whatever torture you guys have in mind!

    I miss you guys. JJ and Jorgy, hopefully this time I’ll catch you two!

  • jorgy

    Herm, i will put it on my schedule to be there and go at a tough one with you. Just so you know it is gonna be either a hero or a girl so be ready.

  • Jeremy Jones

    Right on Herm! Come and GET SOME.

    Did “Nasty Girls” with Stav today at 10:30.

    50 squats
    7 muscle ups
    10 hang power cleans @135

    Stavros – 7:11 (only later did he find out that OPT got 6:59. . . I think he could have beat that if he would have known what a ‘sub 7’ meant).

    JJ – 8:17 with 155 (had to do the extra weight to compare to my last time doing it. PRed by over 2 minutes).


  • Jeremy Jones

    Oh yeah, last time (in August) Speal got a 6:02 even though he only weighs 137. Animal.


  • Stavros @ Diablo CrossFit

    If it makes anyone feel better, Speal got a 4:44 this time. WTF?!

  • Mountain

    “Daniel” as RX’d – 17:59.

    Those last 50 pullups were brutal.

  • Carry

    Daniel this morn….RX 20:58….can someone help me with my running? It’s pittiful.

  • Mark L.

    To make your running better… do more running.
    You don’t necessarily need to go out and run long distance to improve in the kind of running we do. In Crossfit style, try some longer intervals once or twice a week or so.
    Get gmap-pedometer.com open, and play with it until you find something mostly flat and pretty close to a 1,000 m loop (about 0.62 mi). It should start and end in your driveway (or a favorite spot to start and end that you can leave a pad of paper and pen).
    Warm up. Get your stopwatch started, and RUN (really RUN). When you get back, look at the watch, and write down your split. Give yourself exactly 2 minutes rest, reset the watch, and take off again. Keep track of your splits. Don’t slow down. Try to make the fastest split your last (not by sandbagging the first ones, though).
    Start with 3 of these intervals each time (about 1.8 mi). When your split times start getting below 5 minutes or so for the 1000m, add a couple more of them until you get to 6 (about 3.7 mi).
    Concentrate on the running, and use good form. Don’t overstride.
    For form instruction, try these (cut and paste):

    Also, stretching is important when embarking on running programs. The short, repetitive range of motion of running tends to tighten things up.

  • Craig

    Mark’s right. No easy way out.

    Craig: 18:30. Back in the Shed at 14:00 and it took me 4.5mins to finish 50 pullups. Yikes.

    Rhodes: 14:43 smokin’ runs.

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