081212 FRIDAY “2 minute defense”

diablo%20crossfit%20jenny%27s%20going%20away%20party.jpg

Jenny’s going away party. We miss you Jenny!

Workout: “2 Minute Defense”

5 rounds at 135lbs –

1 Power Clean

3 Hang Squat Cleans

2 Jerks

200 Foot run

Then rest 2 minutes

Then. . .5 rounds at 135lbs –

1 Power Clean

3 Hang Squat Cleans

2 Jerks

200 Foot run

Notice it says “foot” not meters. Scale the bar weight as needed for proper form.

Post total time to comments.

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

Article (Thanks to Judy for the good read!):

Exercise builds small blood vessels in the brain, study says

“. . .The models showed that the exercisers had 43% more blood vessels with a diameter of 0.4 millimeters to 0.6 millimeters. While an average of about 100 blood vessels of that size was found in the non-exercisers, an average of 143 was found in the exercisers. More important, there are thousands of blood vessels in the brain that are smaller than 0.4 millimeters, Rahman said, so it’s likely that exercise also increases the number of smaller blood vessels. . .”

Click here for complete article.

Post thoughts to comments.

Recent Posts
Showing 0 comments
  • Darren

    Love the pic! WE MISS YOU JENNY!!!!!

  • Meg

    Love the pic! WE MISS YOU JENNY!!!!!

  • Stavros @ Diablo CrossFit

    Love the pic! WE MISS YOU JENNY!!!!!

    (so does Isaiah and Abby)

  • Will B. OneWorld

    Herm, Stav, I’ll see you guys on the 23rd. Finally gonna get a Diablo WOD in. I can not wait.

    YEEAAAHHHH!!!

    Hope you guys have something gnarly planned.

    G-E-T S-O-M-E!!!

  • Jenny Verschuur

    YOU GUYS DO NOT KNOW HOW MUCH IT MEANS TO ME TO SEE THIS SITE EVERYDAY AND HOW SPECIAL I FEEL TO READ AND KNOW THAT YOU GUYS MISS M, TEARS ARE RUNNING DOWN WHILE I TYPE THIS MESSAGE. SORRY FOR WRITING ALL IN CAPS BUT I WANT TO MAKE SURE IT IS NOT MISSED. I MISS YOU ALL MORE THAN I WILL BE ABLE TO EXPRESS AND YOU ARE ON MY MIND EVERY DAY. LOVE ALWAYS, JENNY

  • Jeremy Jones

    Jenny, just try not to eat any more bugs.

    -jj

  • Bryan Reynolds

    How can we ever forget your famous pipes? You are missed – hope all is well in Florida!

  • Miles

    Hi Jenny!

    Have you found a gym down there yet?

    On a side note, I thought Thrusters and I were going to be friends. The name sounds so fun like something out of Buck Rogers or the Fast and the Furious. Not so much, I’m breaking up with Thrusters this morning. I woke up in the middle of the night with a bicep cramp, what the hell is that?

  • Mark L.

    Hey Jenny! Have fun in Venezuela, and if I hear that you’re not doing your “on your own” park workouts, I’m going to fly down there to help motivate, and you’re not going to like it. =)
    Miles… I think the biceps cramp is probably the 100 kipping pullups (following the Cindy ones from Wednesday), and possibly some dehydration (don’t blame the thrusters!) Lay off pullups a couple days, and you’ll be fine (but be careful when you resume).

  • Carry

    Thanks Mark for the running tips. I will give it a go. Got my stop watch and a park with a pretty flat trail. I have no idea how long it is but I’m guessing it’s close to what I need.

  • Jeremy Jones

    Some good times today for 2 min defense.

    Darren and Stav went head to head

    Darrren: 8:38
    Stavros: 11:22 (?) 2min PR from last time.

    Other notable mentions were Alan leading the morning class with 9:22 (I’m not sure of the weight). Julie going with 95lbs and getting 10:13, and my wife Jamie doing it all by herself after class (cause she was late) with 55 and getting 10:58.

    FWIW, Pat Barber got 10:22 in the original video. . . but that was a few years ago I believe.

    -jj

  • Mark L.

    Carry, the distance doesn’t really matter, as long as it’s over around 800m. Track your relative improvement, and add on repeats as you start getting noticeably faster over the weeks (this is why you log it). Start with a couple miles total distance when you start, and increase to a max of 4 miles total repeats if you’re still doing your Crossfit stuff (a person can only recover from so much). A couple times a week is PLENTY.
    Remember to stretch, sleep, eat and get rest days!

  • Carry

    I’ll keep you posted on how it goes. I’m really going to give this running thing an honest try.

    BTW!

    This is my one year anniversary with CROSS FIT/DCF! It seems like yesterday Jorgy was showing me how to do a ‘clean’ with a PVC pipe and I did all my push-ups on my knees.

    What a year it’s been. Changed my whole life 🙂

  • Jeremy Jones

    Wow. That is pretty cool Carry! I think it is safe to say that you have come pretty far in the past year.

    Griff this morning 13:22.

    Josh this evening 4:21 (OH YEAH BABY)! That one felt good.

    -jj