090417 FRIDAY “Jackie”

Perfect Thruster Pose

Meg shows Dave how to look good doing thrusters.

Workout: “Jackie”

For time.

1000m row

50 thrusters (45lbs)

30 pull ups

Post time to comments.


Article found on CrossFit Balboa.

Neander Thin

“. . .Corn is considered the number-one carcinogen in the American diet. It is responsible for more cancer deaths than all of the pesticides, fungicides, herbicides, and other additives that contaminate our food. Many scientists believe that corn is responsible for more cancer deaths in America than cigarettes. Grains, in general, are so carcinogenic that the EPA now requires people who are exposed to them in their work (mill workers, grain elevator operators and some bakers) to wear respirators to provide protection against the cancers and lung disease that plague them. . .”

Click here for complete article.

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  • Mark L.

    Had a great turnout, last night for “Danny”. Not a “well liked” WOD, but we saw some very hard work from our crew. We had a few crack deep into the 3’s. I got a report from Josh B. that Crossfit LA had no one in the 3’s all day (as of 6pm).
    I don’t even know where to start with that article…

  • Big Dave


    ‘Whatever you give a woman, she will make greater. If you give her sperm, she’ll give you a baby. If you give her a house, she’ll give you a home. If you give her groceries, she’ll give you a meal. If you give her a smile, she’ll give you her heart. She multiplies and enlarges what is given to her. So, if you give her any crap, be ready to receive a ton of shit.’

  • jordan k

    15 crossvestites at 6 am…gotta love it. we even were honored with craig’s presence, who preceded to dominate jackie. harvey and jesse put a hurt on this WOD as well. we went back to playground days and for our warmup we had a good ole fashioned game of buttsup! the attitude in this class is amazing. love being here. great job everybody.

  • Stavros @ Diablo Crossfit


    Please tell me you got Sub 7 on Jackie…please.

  • Prashant

    Along the lines of the main article, I found this article showing the effects of food with high GIs and flour (or the “White Devil” as Stav calls it). Interesting read if you are bored at work:


  • Damen

    Jackie at 8:30 this morning. PR’D by far with a 7:10, thanks for yelling at me Sarah. A little harder on the thrusters and I’ll be sub 7, next time….

    This morning has made me a strong believer in getting a full 8 hours of sleep, I hadn’t slept that long in 2 months and I hadn’t felt as good as I did this morning in 2 months.

  • Craig

    Row 1000m: 3:12
    Transition: :15
    50 Thrusters: 1:40
    Transition: :10
    30 F***ng Pullups: 2:17

    Total Jackie time: 7:34.

    Row was fairly routine – backed off my last 300m to save gas. Paced my Thrusters: 25/15/10. Stepped up to the pull-up bar at 5m and couldn’t do pull ups to save my life.

    I want a do-over. Sorry, Stavy.

  • Craig

    ok, Damen, thats my excuse: I’ve had 6hrs sleep each last 3 nights.

  • Carry

    Sleep? What’s Sleep?

  • Jeremy Jones

    “CrossVestite” is someone who trains at two or more CrossFits on a regular basis. Andrew and Rick are CrossVestites. Don’t miss-use the term.

    Too sad Craig. Too sad.


  • Yvonne

    Jackie hates me and I hate her!!! Slow a$$ today!!! 11:44
    Shoulders are fried!!! Threw the bar back on the rack like about 5 times, frustrating!!!
    Mountain had a great time with perfect form!!!!

  • Carry

    I’m right there with ya Yvonne….Thrusters slowed me way down.

  • Mountain

    Funny you should say that, Yvonne, because I was really unhappy with how I did. I’m never at my best in the morning, but I just felt off today. And not having the big red clock running bothered me. It shouldn’t have been a big deal, but I like it get in my head. Anyway, I think I’ll be back at Open Gym for a do over.

    My row was 3:31.8, and my total time was 7:21. I don’t know what my transition, thruster, or pullup times were. I let the frustration of not being able to check my progress at each checkpoint frustrate me & throw me off my game. In a perfect world, I wouldn’t let that happen, but in an imperfect world where it does happen, the only thing to do is get back on the horse.

    Craig, take another shot at it at Open Gym?

  • Mark L.

    What’s wrong with the clock?

  • jordan k

    i apologize for my language faux-paus. crossfitians? kinda like tahitians? happy now jj?

  • ronnielo

    After having a few bad weeks of training, work, illness and low back spasm. I set a PR in newbie by 2 mins was holding back on the run cause I though we were doing 4 cycles of it. and did 11.11 on Danny.. Hey I am stoked its progress…. yea baby!

  • Craig

    Right on Ronnie! Was asking bout you the other day. Nice work.

  • Andrew

    I am a crossvestitte! Didn’t PR in the newbie today, but I wasn’t trying to since I wanted to PR for Jackie.

    Newbie – 3:42
    Jackie – 8:25

  • Mark L.

    I have had almost NO RSVPs for the fight event tomorrow night (other than Sarah, Prashant & Fiance, myself, my wife and Jimmy/Kelly/Jace). This is *not* an “all comers welcome” event. Please respond if you plan to attend (which is your “invite”), and please let us know if you’re bringing a guest.
    Also, if you could pitch in a couple bucks for the fight, that would be great (it’s coming out of Jimmy’s and my pocket).

  • Yvonne

    Red clock is working now. Found batteries in JJ’s desk. One more thing on my Costco list for DCF. I hated the red clock not working either. It only did not work for the 9:30AM group.

  • Jasmine

    Can spouses RSVP for each other? I’m pretty sure Stav is planning on coming. I might attempt a stop in just to see the sweet face of baby Jace and mommy and say hello to the rest of the crew. I’m thinking the kids don’t really need to see guts and glory just yet 😉

    Is that a good RSVP Mark?

  • Yvonne

    There is something sexy about a woman working out REALLY hard with hair in her face which does not faze them, Meg and Sarah!!!

    Thank you for the clock addiction Dave!!!

  • sarah

    Sorry for the late post today!!
    930 class- Jaz, Yvonne, Vicki, Andrew, Mountain,and I did Newbie…Then Jackie….Whew!! Jaz did a 10:25 Jackie!! Nice work!! Vicki did a 14:54!! Smoked it!!

    1030 class-We had a bunch of firebreathers!! Danielle from N.Santa Cruz came in and showed us how its done! Kaela, always awesome(even after her See’s choco bunny) hahahaha!! Ron…11:11!!! GREAT JOB!! And to everyone else, you guys are SAVAGE!!!

    P.S. welcome Lindsay!! Watch out for her!!

    P.P.S.S. Anyone down to wine taste tomorrow?? Julie and I wanna get a crew out tasting grapes!!

  • Mark L.

    Mountain took a second run at her; I did this WOD for the first time, ever.

    4PM Open Gym (Jackie):
    Mountain 6:56
    Mark 7:15

    Sarah, Lauren, Javier, Bill and Stephanie cheered us on (yelled at us).

    I get to get out of here to pick up the kids!

  • Alex R

    Did the So. Cal qualifier today with my friend, Joey from his CrossFit in Los Gatos. Tough one!
    6 Rounds for time:
    5 Clean and Jerk (#155)
    10 Pullups
    30 BW Squats
    Finished in 10:33, Joey in 10:04. It will be interesting to see how our times compare when they post them from socal tomorrow…

  • Big Dave


    It’s just the remote not the clock and if those who use the remote treat the remote with care it would last longer.

    I know the remotes are cheap but try not to drop them. We lost one and I am going to get some more tomorrow to have extra’s in JJ’s office.

    More jump ropes on the way (the nice ones Jordan you ask for)

  • Mark L.

    RSVP on the board is good. Lauren soft RSVP’d in person. Sarah will take your RSVP in class tonight, as well. She’ll relay them to me.

  • Mountain

    Felt good to finally get a sub-7 Jackie. Now I can move on to obsessing about a different workout.

    Hmm… let’s see… I’m 11 seconds from my Helen goal (sub-8), 11 seconds from my Annie goal (sub-10), and 14 seconds from my Badger goal (sub-30).

    And Mark, I’m in for Fight Night. Prepare yourself for Beef Heart Chili! What should I use instead of beans to make it Paleo?

  • Carry

    I would LOVE to go to the fight….but we have this family BBQ thing out of town. Next time… Mark, I would love a text as to the winners of the Silva & Liddel fights. Miss you guys.

  • Holly

    Mark, if Jace promises to be there tomorrow then you can count me in!

    Sub-7 Jackie Mountain??? Wow she really is your girl! Don’t be sad Craig, you might be able to win her back!

  • Mark L.

    Jace will be there, for sure, Holly. Carry, I’ll definitely text you.
    Craig, are you mad at me that I beat your Jackie time, today? Would it make you feel better if I told you I got off the rower at 3:59. 😉

  • Craig

    Thanks, Mark. I suck! Thats really frikkin’ fast thrusters and pull ups man.