090316 MONDAY

diablo%20crossfit%20andrew%20running%20with%20the%20slosh%20pipe%20at%20the%20royal%20rumble.jpg

Andrew’s new favorite exercise from the Royal Rumble: Slosh pipe runs.

Workout:

Thrusters

5, 5, 5, 5, 5

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Article:

Diabetes and high cholesterol linked to faster cognitive decline Alzheimer’s patients.

“A history of diabetes and elevated levels of cholesterol, especially LDL cholesterol, are associated with faster cognitive decline in patients with Alzheimer’s disease, according to a new study from Columbia University Medical Center researchers. These results add further evidence of the role of vascular risk factors in the onset and progression of Alzheimer’s disease. . .”

Click here for complete article.

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  • Craig

    Awesome to see DCF at the L1 Cert this weekend: more representation than any affiliate! They were put through the ringer with two long days of training, instructors shouting at them, and some very tough workouts each day. I saw all of their faces as they finished each day completely drained. They didn’t sleep much, and worked their butts off, and they’re now CF Level 1 Certified. Say congrats when you see ’em:

    Jamie, Jaz, Margaret (Meg), Sarah, Dave, Donna and Yvonne!

  • Yvonne

    Congrats to Darren, JJ, Stav & Carry! You all totally represented our DCF reputation!

    Who were the Los Banditos??? Way to go!

    Bryan S. are you OK?

  • Mark L.

    Congratulations, ladies and gentlemen! Now you can spend late nights reading the CF Journal archives they e-mailed you. =)

  • Bryan S.

    “Los Banditos” consisted of myself (at first), Jordan, Nick and Holly. I did the “qualifier” and then Ron took my place for the remainder of the Rumble.

  • Andrew

    I

  • Rob

    Thanks for representing at the cert, everyone!

    The Rumble looked great, wish I could have played!

  • ronnielo

    Congratulations to all you level 1qualifiers. great job!

  • Andrew

    oh slosh pipe…you and me…will be together again soon

  • Carry

    Where was the one team from with the 15yr old kid bustin his but on EVERYTHING?
    That whole team was inspiring….almost as inspiring as Holly doing the keg run with her ‘good’ arm! No switching arms for that lady.

  • Stavros @ DiabloCrossfit

    1030 Class today with Sarah…

    50 Cal Rower warmup
    1:47

    Thrusters 5×5
    115×5
    135×5
    155×5
    165x3x2
    175x3x2

    Good stuff.

  • Mark L.

    Stav… rowing calories for time… is the goal to maximize or minimize the time (efficiency?)

  • Stavros@DiabloCrossfit

    The rowing for Cal. was Sarahs warmup, great idea to mix it up. I didn’t change my rowing style, just concentrated on getting 1 Cal/stroke.

  • Mark L.

    Ah, I thought it was one of those things like Craig does. Row for target 500m time while minimizing strokes/min or something.

  • Emily S

    Congratulations on the level one cert ladies! I saw ya’ll on the main site. Miss you all much!

  • Shawn

    1030 class with Sarah:

    2:02 50/cal for time.

    Thrusters 5×5:

    115×5
    135×5
    135×4
    135×4
    145×4

    Just couldn’t get my 5th ones up after the 2nd set.

  • Craig

    Nice to have you with us Shawn!

  • Alex R

    LOVE THRUSTERS!!! One of the best full body movements you can do.

    50 cal row: 1:13 (about 40m away from 500)
    Thrusters 5×5
    135 x 5
    165 x 5
    175 x 5
    185 x 5
    195 x 4.999999 x 1 haha

    Congrats to all the new level 1 Certs!

  • Alex R

    LOVE THRUSTERS!!! One of the best full body movements you can do.

    50 cal row: 1:13 (about 40m away from 500)
    Thrusters 5×5
    135 x 5
    165 x 5
    175 x 5
    185 x 5
    195 x 4.999999 x 1 haha

    Congrats to all the new level 1 Certs!

  • Jeremy Jones

    135, 155, 165, 175, 185 (F on 3), 180 (F on 3).

    I didn’t know if I was going to make it past 165, but then I really focused on pushing the bar into my throat on the squat portion, as well as jumping at the top as hard as I could

    Who’s in for 15 reps with bodyweight by the end of the year? That would be pretty f-ing LEGIT.

    Made the evening classes do the ‘Backwards Newbie’ as a post WOD mini metcon.

    (Backward Newbie = start with squats and end with 400m run).

    3:14

    Finished the squats at 37 seconds. Left for the run at 1:48 (and I knew right then that a ‘sub 3’ was not going to happen).

    -jj

  • Andrew

    thrusters suck

    105 x 5
    115 x 5
    125 x 5
    135 x 5
    145 x 4

    Backwards newbie – 3:13 (yes! faster than JJ! i quit crossfit now)

  • Damen

    I looked at the Rumble Pictures and it looks like i missed out, but what the hell happened to Stavros’ hair? I thought fireman were supposed to wear helmets?

  • Jeremy Jones

    FRACK!

    If I knew Andrew had gotten a 3:13, I would have gone faster. Oh well, you got to let them win every once in a while.

    -jj

  • Stavros @ Diablo CrossFit

    Did someone say “sub 3” newbie?
    : )

    BTW, my hair is gone…so sad. It was for a good cause though. I’m down for 15xBWT thrusters, I was close to 5x today. Alex you’re a friggin beast, 195? wtf.

  • Jeremy Jones

    If I remember correctly, Jordan and Jimmy were both throwing up over 220 for singles last year. I wonder what they are capable of now.

    -jj

  • smita -crossfit unlimited

    Go Andrew!!!!!!!!!!!

  • smita -crossfit unlimited

    Go Andrew!!!!!!!!!!!