090405 SUNDAY “Nancy”

Hurts so good.

Bill has a hard time explaining to friends why he does CrossFit….especially after deadlift day.

Workout: “Nancy” (Mountain’s been asking for this)

5 Rounds for time:

15 Overhead Squats 95lbs (65# Girls)

400m Run

Post time to comments.


Why CrossFit? Here’s another reason:

Article: Airport Body Scans Reveal All

“New airport security scanners could become a popular alternative to body searches, but have also prompted some privacy concerns.

Whole-body imaging technologies can see through clothing to reveal metallic and non-metallic objects, including weapons or plastic explosives. They also reveal a person’s silhouette and the outlines of underwear.” Click for a link to the article

(I think this means they can see BOOBS.)


Good luck to the DCF crew running in the Martinez Brickyard Race!

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  • Julie

    Mountain…you and your running….I do believe, you are an ASS!!! hahahaha

  • Big Dave


    R E A L F U N N Y

    B O O B S !!!!!

  • Fireman Rick

    how many reps on the OHS?

  • Bryan S.

    15 reps on the OHS per round (Not 21 on the 1st round as Stav did last week…ONLY 15!)

  • Craig

    Thanks, Rick! Good catch. Glad someone on ET is watching out for us.

  • Donna D.

    Shannon- Can’t wait to see those BOOB photos of you and the girls this morning at the race….too funny!! Did my husband start this?? Hmmmmm…….

    Congratulations to you, Hylie, Carry and Holly for hitting it hard this morning! You guys are ANIMALS!!! GOTTA LOVE IT!! Let me know next time you do a race….I’d like to join you….I may not keep up but I’ll die trying!

  • Stavros @ Diablo CrossFit

    The results of the Brickyard are up.

    Looks like DCF represented VERY well. Specifically;

    Mountain- 2nd in age group, 8th overall

    Tami- 1st in age group!!! Damn, she’s a badass.

    Great job to the other DCF’ers in the race. Next year, we’re all in.

  • Shannon

    Brickyard was awesome- so fun to run on a great course with my fellow badass DCF’ers. It was Carry’s first 4 miler and Holly’s first organized road race. Ps- we ALL noticed that the DCF crew really pulled away on the hills and Tami said she dropped 4 minutes off last year’s time. Donna- I’ll email you the pic 😉

  • Shannon S.

    More Brickyard results:

    Shannon: 5th in age group, 46th overall

    Carry: 7th in age group, 84th overall

    Holly: 8th in age group, 51st overall

    Hylie: 15th in age group, 83rd over all

    WAY TO GO DCF’ers! I’m so glad Holly convinced us all to run- what a great event!

  • luca z.

    Great job ladies way to represent, were there any guys?

  • Amy

    I’m bummed I didn’t make it to the race – late night with the sick dogs and cats – but so inspired by everyone’s performance. Would really like to be part of the plans for another road race with DCF ladies….(and Mtn).:)

  • Shannon S.

    Mtn was our token He-Devil. I’d love to do some more road races, Amy… let’s keep our eyes pealed for upcoming events. (Or cycling events for those of us that ride)

  • Big Dave


    2 WOD’s in 1 day… Never done that before… I kind of like it…

    First visit

    Crossfit Richardson РVery nice place to visit while in the Dallas area. Thank you John (owner of CFR) for allowing me to do a WOD with your folks. John said he heard of DCF through one of his own members. Her fianc̩s works out at DCF today (sorry I did not catch the name) but do remember he is from India.

    Second visit

    Crossfit Strong – First off this place is 12,000 sf (3x bigger than DCF) with room to run in doors of 400m. The owner Gale told me they are only 6 weeks old and just getting started. John plans to make a visit while in CA for the Crossfit Games to come by and check out DCF.

    Pics coming to you JJ. I have some great things to share with Craig and JJ when I return which will help our members out tremendously.

    See all ya on Friday when I return