090212 THURSDAY “One Bar Linda”


Nancy, Dave, Marnie, and Michelle (part of “Team 6am”)

Workout:”One Bar Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Ring dips: +1/4 body weight

Weighted Dead hang Pull Ups: +1/8

Post time to comments.


A few eggs a day will keep the doctor away: “Eating less eggs has no effect on cholesterol”

“A University of Surrey team said their work suggested most people could eat as many eggs as they wanted without damaging their health. . . “

Click here for complete article.


Our prayers go out to Moises (local Alameda Cop and Long time DCFer) who will be going into surgery today to repair his torn pec (from grappling. . . not CrossFit!)



Keep the letters coming!

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  • luca z.

    God speed Moises, get well soon.

  • Mark L.

    Mo… if you wake up and can barely breathe, that will wear off. When I had my surgery, they paralyzed part of my diaphram (WHOOPS!)
    I just prayed for you, buddy!

  • Mark L.

    Mo… if you wake up and it feels like you can’t breathe or talk very well, that will go away after a few hours. When I had my shoulder repair, they paralyzed part of my diaphragm with the nerve block (WHOOPS!) One more tip: Use the ice machine. It’s a hassle, but it will keep the pain cycle from spinning up into the unbearable zone. Once pain crests a certain level, it’s hard to get it back under control.
    I just prayed for you, buddy!

  • sarah


    My thoughts and prayers are with you! Lots of rest….You will be kickin ass again real soon!

  • russell

    I just used more brain cells than I cared to looking through the ins and outs of Pleasant Hill’s legal codes and general plans… If anyone cares to find zoning rules or laws for pleasant hill check out the municipal code at:


    Click on the left Title 18. Everything and more you could EVER want to know about Pleasant Hill Zones.

    I found the city’s general plan (157 pages) and downloaded it, it’s kind of a pain to find, but if anyone cares enough to look through I’ll drop it off at the gym tonight.

    If you need me to, I’ll write another letter using my stage name….

  • Carry


    Get better soon…which means take it easy and don’t over do it. We need you back at the SHED 🙂

  • Moises G.

    I love you guys!!!! I cannot tell you how much it means to me to have friends like you guys in my life. I appreciate all of the comments, I’m at home right now watching WEC fights and kickin back. I am wearing the most advanced sling known to man kind.

    Mark the nerve block did feel weird, I felt as if I had no arm. Oh and believe me the Game Ready ice machine is awesome!!!

    Overall the surgery went very well, I am glad it’s over and now I can start the road to recovery. I miss you guys and cannot wait to see you all again soon!

    Love you all,
    Moises G

    P.S. Let’s fight for our fucking gym!

  • Craig

    Mo, very pleased to hear surgery is over and it went well. Pace your recovery, bro!

    Look forward to training with you soon.

  • Jeremy Jones

    “Heavy Helen”

    (Helen +40lb and with the 2pood kb)