090402 THURSDAY

Yay deadlifts are fun!

“. . .And 7pm is only for pimps, playas, and procrastinators” – Prashant N. 7pm class regular.

Workout: For time.

100 squats

4 rope climbs (15′ ascent, use of feet encouraged)

75 squats

3 rope climbs

50 squats

2 rope climbs

25 squats

1 rope climb

Post time to comments.

Scaling: Two ‘rope lay downs’ in lieu of rope climbs, or ‘rope assisted pull ups’ x 10 per rope climb. Air squats can also be cut in half if needed.

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Article:

Sleep problems linked to suicide.

“. . .People with two or more symptoms of insomnia were 2.6 times more likely to report a suicide attempt than those whose sleep was not disturbed.

Early morning waking was the single trait most strongly linked to suicidal behaviour. . .

Experts have suggested that a lack of sleep might affect the way the brain works, leading to poor judgement and less ability to control impulses. . .”

Click here for complete article.

Post thoughts to comments.

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We deeply mourn those Oakland Police Officers who made the ultimate sacrifice

Oakland Police Fund Raiser at CrossFit Solano, Saturday April 11th.

Click here for details.

Post to comments if you are thinking about attending.

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  • Big Dave

    I like this WOD and got a little tired of climbing the rope but man are my L E G S tired from 300 air squats

    Time 18:13

  • Stavros @ Diablo CrossFit

    Linda today,
    4pm open gym, as far as I know we only have 1 bench press? Maybe we could rig something up to work. JJ/D Roe, what did you guys use?

  • Donna D.

    Legs are scraped! I taped them up pretty good and still got beat up! Anyone going in to do this WOD might want to WEAR LONG PANTS! Only a suggestion…I certainly will next time! Time: 23:00 Awesome upper body workout! I plan to go in this afternoon and work on my row at 4pm….my goal is 1:45 AVG/500m. I got a 1:59 this morning!! WOOHOO!!

  • JimmyG

    Hey DCF-ers….. Lots of people have been asking me about the DNA assessment I had done and the custom supplements I’m taking, made for my specific genetic code.
    I’ve been on them a month. Bottom line: I sleep better, pop up in the morning for 6am class better, have way more energy throughout the day, recover faster after a WOD, and all around I feel re-vitalized. I’m totally hooked.
    My personal DNA assessment is on the counter by the front computer for you to look at.
    One document is my (SNPs) Single Nucleotide Polymorphisms or what part of my DNA they tested. The other document is what supplements/ingredients are in the “Jimmy” formula. Please check it out… http://www.MyGeneWize.com/us

  • jordan k

    Testosterone levels peak in our mid-twenties, hold relatively steady for another decade, and then begin to fall like women’s clothes at the kinds of parties we don’t get invited to any more.

  • Nick

    You don’t still get invited?

  • Yvonne

    Maybe our duck will show up at the fund raiser and we can take her home?????

  • Jeremy Jones

    I plan on going to Solano for the Fund raiser. I will be sticking around in Fairfield for some other stuff, so I won’t be able to carpool (unless you want to wait on me).

    I am pretty sure Sarah is going as well. Anybody else?

    -jj

  • jamie

    How does the DNA testing understand what supplements you are already taking since your DNA does change as a result of the supplements you are taking?

  • Yvonne

    Going back to yesterday:
    Craig’s favorite dish, Batayaki. The meat I get from Mitsuwa Market in San Jose. One of the only places you can get the best thinnly sliced meats for stir frys. I drive to San Jose every month with a cooler and load up.

    Mitsuwa (Japanese grocery store)
    675 Saratoga Ave
    San Jose
    408-255-6699
    open 7 days a week 9AM-8PM
    http://www.mitsuwa.com

    Lion Super Market (asian market)
    closest one in Fremont
    I go to the one in San Jose close to Mitsuwa
    great fish
    http://www.lionsupermarket.com

    99Ranch
    closest ones Dublin & Richmond. Heard they are opening one in Concord.
    Never been but have friends that love it.
    http://www.99ranch.com

  • Shannon S.

    Bummed I missed the 0600 class- but I have to lead PT for my Surgical Ops Squadron today… I call my PT sessions: House of Pain- and today the pain will be courtesy of Dr. Tabata (push-ups, sit-ups, sprints… and bottom-to-bottom squats) and likely followed by somesort of a burpee relay. Fun times for all!

  • Carry

    Shannon….I bet they LOVE you over there! I hope to run into you soon at the 0600. Are you going to join me & Holly for the run on Sun?

  • Jeremy Jones

    I must say that we will need lots pictures of Shannon, Holly and Carry running together for the DCF calendar. . .

    -jj

  • JimmyG

    Jamie…….Your DNA never changes. Your cells change and divide and become less and less vibrant like copy of a copy taken from the original. You only have to have your DNA tested once!! GeneWize does not do a complete DNA Mapping. That has only been done in about 5 humans and takes years and years. GeneWize’s DNA assessment looks for variations (SNPs) in 12 key genes that are very important in your bodies overall health. Specifically your genetic propensity for: Oxidative Stress, Environmental challenges, Cardiovascular health, Detoxification, Immune health, Neurological health, Pulmonary health, Eye/Vision health, and Bone health. Then they create a nutritional/supplement formula customized especially for you based on precise info from you DNA assessment…You know…All the good stuff us Cross-vestites , love…Lol
    This will change the Nutritional Industry forever……Hope this helps.

    Super Shannon….good thing you didn’t come this morning…it might have been to difficult for you…..lol…j/k

  • Mark L.

    Jordan rips off coach Rip.
    Going to try that bar MUP for time, today.

  • Jeremy Jones

    Jimmy – I don’t know if that answered Jamie’s question.

    How does the supplement formula makers know what your current diet consists of? What if you are already getting enough (or even too much) of a particular vit/mineral?

    I believe that she is saying that, your DNA doesn’t change, but lifestyle and diet do. Does it take that into account?

    -jj

  • Stavros @ Diablo CrossFit

    Does Mona Vie effect my DNA?

  • Jeremy Jones

    yes.

    -jj

  • Rodil

    Who’s headed to CF Santa Clara this Saturday for the Throwdown? If you want to carpool from Dublin (my place), send me an email. I plan to leave around 9:45 am and can bring 5 more people in my minivan.

  • sarah

    So, Prashant….. Nobody asked the question….Which of the three P’s are you?? Pimp, Playa, or Procrastinator….

  • sarah

    I’ll be going to the Solano Crossfit fundraiser…Anyone is welcome in my super messy car! The throw down i’m not sure if i can arrange BUT if i can, I’lll be there!

  • Mark L.

    He’s engaged, Sarah, so I HOPE it’s that latter of those 3!

  • Prashant

    Sadly, I was going to say what Mark said – procrastinator extraordinaire.

  • Shannon

    Carry & Holly… Count me in. Want to possibly carpool? Bryan said he possibly be our photographer. Ps- I get dibs on May for the She-Devils of DCF calendar!

  • luca z.

    Great work from all in my classes, but today 10:30 was the perfect example of why we do Crossfit together instead of just doing the WOD at the local gym by yourself, Jamie started the work out doing the mod for the rope climb, finished all and then he tells me that he was inspired by Tami and Margaret H. doing it as r’exd and Paula getting 3/4 up the rope for the first time, that he wants to give it a try, after the WOD mind you and made it all the way to the top. That’s why we do it in a group, to motivate each other to help each other and to get the best possible results out of every one.

  • Stavros @ Diablo CrossFit

    I get dibs on July for the calender! Haha…

  • Tami

    Just made these cookies, super easy, no baking.
    Luca did you like them?

    RAW CASHEW COCONUT COOKIE
    1/2 C WHOLE RAW CASHEWS
    1/2 C RASINS
    1/4 C FLAXSEEDS
    1/4 C PUMPKIN SEEDS
    1/2 C SHREDDED UNSWEETENED COCONUT
    1. SOAK CASHEWS OVER NIGHT, DRAIN, RINSE AND DRY
    2. GRIND CASHEWS, RAISINS, FLAXSEEDS AND PUMPKIN SEEDS IN FOOD PROCESSOR UNTIL MIXTURE BEGINS TO FORM A BALL; IF MIXTURE SEEMS TOO STICKY, ADD MORE FLAXSEEDS OR PUMPKIN SEEDS, AND CONTIUNE GRINDING.
    3. FORM INTO 1 INCH BALLS. DREDGE IN COCONUT, THEN FLATTEN TO FORM COOKIE. STORE IN TIGHTLY COVERED CONTAINER IN THE FRIDGE.
    PER SERVING: 97 CAL; 3g PROT; 6 g TOTAL FAT (2 SAT. FAT) 9g CARB; 0 MG CHOL; 4MG SOD; 2g FIBER; 5g SUGARS

  • Shannon

    Stav- if you’re going to be in the She-Devil calendar there will be a wig and female attire involved. Just want to make sure you’re cool with that… Or maybe there should also be a He-Devil calendar? (In which case Bryan gets to be Mr. October :-D)

  • Carry

    Shannon….I’m down for carpooling….I can drive!

  • Carry

    What’s this about a calander?

  • Big Dave

    JJ

    For the woman’s DCF poster I say we get those DCF stickers and stick them on the BOOBS would make a great seller HOT LOOKING DCF WOMEN !!!…

    make sure there is sweat / water running down the sides of the BOOBS to make it look even sweeter!!!

  • Craig

    Ok, that was the creepiest comment to date.

    And, did you say “boobs?”

  • Nick

    AHahahaaaa……………so funny

  • Moises G.

    Damn!!!! These comments are off the hook, you guys are crazy. Just wanted to let my peeps know I started physical therapy. I will be back soon!

  • Andrew

    wow big dave…hahahaha

    so more people for rumble?? c’monnnnn

    more comments = easier wod!! (maybe)

  • Big Dave

    OOO KKKK

    I take back what I said about the stickers… not a good idea

    I perfer some really nice tops and shorts for the DCF ladies !!!

  • Shannon S.

    Haha… still laughing from the comment stream above. I definitely think “365 Days of She-Devils” needs to be made. Ps- I still want to see some girls shirts that say: Does this WOD make my butt look big? Holly C (aka Bonecrusher) has a great pirate decal that could be changed into a She-Devil. If not shirts- maybe a DCF She-Devil bumper sticker?

  • Mountain

    Garth, from Wayne’s World, seems appropriate today:

    “That is a babe. She makes me feel kinda funny, like when we used to climb the rope in gym class.”

  • Prashant

    I hate to digress from talking about boobs and the hot DCF women, but today was the first time in my life I have ever successfully climbed a rope, and I did it twice.

    Now, back to female anatomy….

  • jamie

    Yeah- clothes probably work better. For an operational standpoint stickers don’t stick so well to sweaty people anyways!

  • Prashant

    Stickers it is then.

  • Andrew

    tonight’s thread is out of control! hahahaha

  • Stavros @ Diablo CrossFit

    Craig…you are one funny dude.

  • grace

    omg… u guys CRACK me up… who started it? Jordan talkin about testosterone…? seriously u guys should do a CALENDAR. I’d buy one. (ok, maybe 2) *HAAA AH*

  • Mark L.

    I have to say the rope climbs are always such a huge inspiration. Prashant getting his first, and locking those feet in place was amazing (and this was on the back end of the WOD, too).
    Jamie almost quit at one point, her arms were so tired (she was not wearing the best shoes). She stuck it out, though, and had a fantastic time.
    Best RX for the day was Jessie who did the rope with no feet until the very last couple rounds. (14:27)
    As for the calendar, if you’d like to have a highlight month of muscular guys with lots of surgery scars and back hair, I’m right there. Unfortunately, due to a year of paleo eating, the Zone and intermittent fasting, I can no longer help in the area of BOOBS.

  • Mountain

    I vote for “Nancy” tomorrow (Friday). It’s only 75 squats, so it should be way easier than today.

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