090317 TUESDAY “Happy St Patrick’s Day!” and the “Filthy Fifty”
The infamous “Flag Carry”. (A photo from Andrew Lau’s pictures of the Royal Rumble on our Flickr site – Click Here to see more).
Workout: “Filthy Fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
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(Scaling option: The “Dirty Thirty” is another option for scaling – instead of just using reduced weights for the different exercises. If you don’t think you can finish the full “Fifty” workout in 40 minutes or less, you should think about using this option).
The first person who can name all the DCFers that went to Aromas this weekend will get a free DCF sticker.
Congratulations to everyone who completed the cert!
Not enough Vitamin D could mean too much fat on adolescents.
“A Medical College of Georgia study of more than 650 teens age 14-19 has found that those who reported higher vitamin D intakes had lower overall body fat and lower amounts of the fat in the abdomen, a type of fat known as visceral fat, which has been associated with health risks such as heart disease, stroke, diabetes and hypertension. . .”
Click here for complete article.
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The “California Climb” event is coming up on Sunday the 28th. Please sign up for the DCF team, or help sponsor a Diablo CrossFitter “Rise to the Challenge”. (NTM we have go to show all the other gyms out there competing how badass we are).
Go to our “Events Page” for more details.