081220 SATURDAY “Kelly”


Rick may be “two timing” with Jason’s gym CrossFit Santa Clara, but he will always be a “DCFer”. Hector’s face says how much he loves lunges.

Workout: “Kelly”

5 rounds for time.

Run 400 meters

30 box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Post time to comments.



Going outside — even in the cold — improves memory and attention

U-M psychology researchers Marc Berman, John Jonides and Stephen Kaplan found memory performance and attention spans improved by 20 percent after people spent an hour interacting with nature.

Researchers believe the findings could have broader impact on helping people who may be suffering from mental fatigue.

“Interacting with nature can have similar effects as meditating,” Berman said. “People don’t have to enjoy the walk to get the benefits. We found the same benefits when it was 80 degrees and sunny over the summer as when the temperatures dropped to 25 degrees in January. The only difference was that participants enjoyed the walks more in the spring and summer than in the dead of winter.” . . .

Click here for complete article.

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  • Andrew

    Kelly is a killer! My legs are shaky…I did it in 29:08

  • luca z.

    Great turn out today and great work by all, kudos to Donna, she did my Muay-Thai class at 9 and I killed her shoulders and then she completed Kelly, nice work young lady 😉

  • jorgy

    Stopped by Crossfit Unlimited with Rick today and did a WOD with Herm and a couple of other guys. We were talking about having some more competitions so lets make it happen, DCF needs to put one on in the new spot.

  • Herm @ CF Los Altos, CA

    Thanks for coming down, Jorgy! It’s always good to get an intense workout with animals like you. Definitely let me know ASAP when you’re having a competition out there, I’d love to bring my whole team out there!

  • Craig

    Thanks for repping Jorgy!! What’d you do?

    I did Grace with Stav at the Shed at noon.

    Me: 3:09
    Stav: 2:25 PR & DCF Record!

  • jorgy

    We did a team workout of 55 power snatches at 75#, 40 C&J at 95#,and 30 Deadlifts at 135#. First team member goes until completion then second goes. Only one bar per team, so changing weight is part of the WOD. Rick and I completed it in 13:17. Herm started with Dave from Santa Clara, but was forced to finish with Austin because of injury. It was a fun WOD and it kicked our asses. Tuesday at 10 Herm will be in town so I am going to try to take an early lunch so I can come down and work out, so if anyone wants to come down and do a fun one with us we will be there.

    Herm, we will talk about a competition when you are here on Tuesday. I will definately try to get something together and we will collaborate with Austin, Minimum, Khalipa, and Freddy to get a good team WOD going. We’ll try to have something that really tests the limits of functionality with crossfit.

  • Jeremy Jones

    I have an idea for WODs when we have multiple visitors (or when we invade another affiliate).

    Get ready for “CrossFit Rumble”.


  • Jeremy Jones

    oh yeah,

    Jeremy: 4:27 PR.