081213 SATURDAY “Mr. Joshua”


Issiah (Santa’s little helper) has ushered in some Christmas gifts early.

Workout: “Mr. Joshua”

5 rounds for time:

Run 400 meters

30 Glute-ham sit-ups (sub abmat sit ups for scaled down version)

250 pound Deadlift, 15 reps (sub lower weight for scaled down version)

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Article from Mike O’Donnel at “The IF Life”:

Make your own flu shot. . . or just stay healthy in the first place.

A recent post over at Marks Daily Apple about flu shots reminded me that tis the season for mass panic and blind faith in some magical formula to save us all. Now, I have never had a flu shot (and never will) but that is my personal choice. Heck everything I do to my body is my choice. If someone wants a flu shot it’s their choice to do, but they better know why they are doing it….and not just taking someone else’s word for it. So below I list my reasons I do not ever get a flu shot:

Click here for the complete article.

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  • Darren

    I will not be doning this workout. After doing this two weeks ago, my abs were sore for 5 days. And I mean sore. Like I wanted to cry after sneezing.

  • Craig

    Me neither and me too!

  • Moises G

    Darren I totally feel your pain on the sore abs. I did Micheal earlier this week and subbed GHD situps for abmat situps, WOW!!! This workout was tough this morning, it kicked my butt. Slowly making a comeback, SLOWLY!!!

  • Stavros @ Diablo CrossFit

    Wow, thats a cute kid huh? Isaiah was SO happy when we were there. Like a kid in a candy store! I wish I knew what bumper plates and kettlebells were when I was 18 months old!!

    I’m at work today(SRFD St.5), but finally have a full arsenal of Crossfit equipment! Bumpers, oly bar, rings, 20# med ball, box jump, rower, parallettes, and a 24kg kettlebell. It’s taken a while. The cool thing is I can fit a whole gym in my 4Runner if I get moved to a different station (which happens often).

    I did Fridays mainpaige WOD;

    Three rounds for time of:
    24″ Box jump, 50 reps
    185 pound Deadlift, 21 reps
    30 Pull-ups

    13:41 as RX’d

    (FWIW…Speal got 9:51, he’s insane)