090228 SATURDAY

+++Dustin Fights Today! See yesterday’s post for Details (and Muay Thai class is canceled today).+++

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You’d think it was Chris’ job to jump on stuff, but he is actually an amazing Dentist.

Workout:

5 rounds.

Strict Press to Failure

Push Press to Failure (or 10 reps)

Push Jerk to Failure (or 10 reps)

Use your 3 – 5 rep max for strict press. Increase weight each round as needed.

Bonus ‘Metcon’ to follow.

Post loads used each round to comments.

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

Article:

Want to beat cancer? Just live cleanly.

diablo%20crossfit%20percentage%20of%20cancers%20that%20could%20be%20prevented%20by%20clean%20living.jpg

Click here for complete article.

Post thoughts to comments.

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  • Bryan S

    Huh…I woke up this morning feeling good about my Murph time and my progress in the gym and then I see this picture of Chris…. Back to the drawing board for me.

  • Yvonne

    Chris you amaze me and yes he is my dentist!

  • Craig

    Bryan! So true.

    Doug Storer said to me yesterday: “I’m a fitness stud at work and then I come here and am humbled.” Terry said the same: “I thought I was in great shape till I came here.” (and he’s in fantastic shape).

    CrossFit is humbling. Leave your ego at home.

  • JimmyG

    Ok….so how high is it????

  • JimmyG

    Ok….so how high is it????
    and no step Right??

  • Matt F.

    I Got my money on 6am Jumpin Jimmy….
    dudes got springs…even after the WOD.

    Madd Matt

  • Craig

    Washing the weight vests today. Felt horrible as each later class slipped them on soaking wet from the previous classes! It paid to go early.

    Funny: Rob was over today askin’ if anyone beat his Murph record time of 31mins (sick!) and says, “the trick is to break it up 5-10-15 for 20 rnds.” I said, thats what everyone did. Yvonne overhears and says, “no, its 5-10-30” (?).

    We pointed out her error and she realized she did 600 squats.

    Rob and I enjoyed a good laugh at her soreness.

  • Stavros @ Diablo CrossFit

    31 minutes…hmm. FYI, thats roughly 2 x 7minute miles and 20 RD’s of Cindy in 17 minutes, which is about a 25 RD pace for Cindy. I would love to see Murph done in 31 minutes, it would be an unbelievable sight. Great job yesterday everyone, fun to be part of.

  • jorgy

    I’ve done the full RX Murph in 30:04. So pissed that I was so close to under 30:00 that I threw a stopwatch almost to Max Muscle. And yes I had witnesses. Darren was 1, Rick was there, and trustworthy Nathaniel Leyroy Peterson was there as well.

  • Darren

    I was not there

  • Craig

    So thats what happened to that stopwatch.

  • Mark L.

    Anyone get Dustin’s fight results?
    BTW, Murph (RX) 38:06, yesterday. My first try.
    Next time, I’ll definitely reallocate the work (probably not 5-10-15), and I’ll likely take 20 second rest periods earlier. I think I went a little too easy on the mile, too (both were around 7:40).
    I need to work a little on my pushups, then I’m going to hit Cindy, again. My pullups and squats have come a long way since my last try.
    I did #1 PT with a guy (Mike P.), this morning @9. 3:25 for his newbie. Welcome to DCF!