090420 MONDAY

The diablo crossfit ladies get certified at Aromas

Some of the DCF ladies at the Level 1 cert a few weeks ago (Yvonne, Meg, Jasmine, Sarah, Donna, and Jamie)

Workout:

Split Jerk from behind the head.

3, 3, 3, 3, 3

Take the weight off the rack each time like you are going to do a back squat, then use the split jerk to get it overhead.

Download videos here: (Quicktime, windows media file

Bonus mini metcon to follow.

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Article:

Link between sleep and pain found

“A new study suggests that sleep problems lead to increased pain and fatigue in cancer patients. The results indicate that interventions aimed at trouble sleeping would be expected to improve both pain and fatigue in this patient population. . .”

Click here for complete article.

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  • Ruiner @ KoreaSmellsFunny
  • Big Dave

    F I N A L L Y I finished

    10,000 m ROW!!!

    Time – 41.02

    Stroke rate – 21

    Avg per/500 – 2.04

    Watt rate – 179

  • Donna D.

    Yvonne—-we need to work on those horns!!! tee hee!

  • Donna D.

    Yvonne—-we need to work on those horns!!! tee hee!

  • Mark L.

    Wow, Dave! Looks like you’re charging back hard from your week off!
    I’m taking some time off my shoulders, this week, and focusing only on sprints, jumps and leg strength. My shoulders are hurting every morning (not that this is unusual, but just moreso, lately).

  • Yvonne

    Donna spilled the beans and twice! Can’t do the horns for the life of me. At least this time the fingers are right and I am not doing the hang loose. Very awkward for me!!!

    Freddy C wanted to jump in that picture with us! I have never met anyone who smiled as much as him!!!

  • Mark L.

    Yvonne… Freddie doesn’t smile continuously in my experience. I think it’s you!

  • jordan k

    split jerks at 0600:

    95×3, 95×3, 115×3, 135×3, 145×3, 155×3, 175×3

    metcon aftwerwards: BRUTAL! 3 rounds+burpees

  • Herm @ CF Los Altos, CA

    JJ, there was a “Jeremy Jones” who placed 23rd in the SoCal qualifiers. I’m pretty sure it’s not you…

  • Jeremy Jones

    Not me. That is the other “Jeremy Jones”. I am pretty sure he trains with Becca and Andy at CF Los Angeles.

    -jj

  • Stavros @ Diablo CrossFit

    Hey everyone,

    Did my 1st Triathlon of the season yesterday (2nd Tri ever). It was the
    Ice Breaker Triathlon in Granite Bay, CA. 1/2 mile swim, 13 mile bike, 4 mile run. I used a wetsuit this time (thanks Dean!) and it really helped during the swim. I finished the swim in about 14 mins. Unfortunately I started cramping at the end of the swim, which was very odd, I never cramp or get dehydrated during workouts or any other sports. The 1st transition was very slow because my right leg was fully cramped, I had to sit to take off my wetsuit and take an extra moment to get extra fluid and a GU. Once I got on the bike, I felt okay, passed a lot of people, but was cramping off and on. Drank my water bottle full of accelerade and 2 GU’s during the bike. Got to the run, super fast 2nd transition, probably less than 30 seconds, at a couple Power Bar gel shots as I started the run, and was off. Started the run at just over a 6min/mile pace, had some severe cramping during the run. Both hamstrings at once on a climb, almost knocked my to the ground…yelled a bit, told myself I would not stop under any circumstances. Finished pretty strong on the run.

    I finished in 1hr 32mins according to my watch, and in 46th place overall, out of 320 or so, and also 7th in my age group out of 40 or so in the 30-34 group (traditionally the toughest or 2nd toughest group). I am very encouraged, but frustrated about the cramping. I’m thinking I over-hydrated with water the night before, vs. using electrolyte type of stuff. I ate great, day before and day off. I’ll have to do some research on that.

    The moral of the story is, Crossfit works. I have used it as my primary training tool. I’ve been in the pool 3 times prior to this Tri, and biked and ran probably 2-3 times this season. I’m already looking forward to my next one, May 17th at Morgan Hill Sprint Triathlon

  • Mountain

    No split jerks this morning. The left wrist isn’t a big fan of cleans or jerks, especially after Grace yesterday. Snatches felt okay, though, so I did Isabel @ 95lbs in 2:55 (power, not full squat). I think if I commit to the full squat, I could do Isabel @ 115. Maybe something to try this afternoon.

    ps– Julie split jerked sets of 155 this morning on a knee in need of surgical repair. She may have gone even heavier, but I saw 155. Jaz and Sarah also went over the century mark, which was very impressive.

  • sarah

    930 class- It was Jaz, Julie and me…Spit jerks were LOVELY!!
    Jaz- #105
    Julie-#155
    Sarah-#115

    1030 class- Great work in class! A lot of people pushing weight they didn’t expect they could!!
    Hector did #185!!
    Vicki worked really hard on these guys and did wonderfully!! Tami and Meg H. are pretty damn savage! I love watching beautiful women throw weight around!!

  • jorgy

    Chelsea today… 1 round per minute for 30 minutes of 5 pull ups 10 push ups 15 squats. Completed, but did a few J-Lo squats during the middle rounds to finish.

  • Stavros @ Diablo CrossFit

    Quick edit:

    They just posted the official results, vs. the ones they posted on the boards at the race yesterday. I was 76 out of 404+ racers, which included some relay/tandem teams in front of me. So, not quite as hight, but more racers. Also, I was 9th in my age group.

    ~Stavros

  • Carry

    Great job Stavros! My husband suffers from cramps in his legs….he eats a banana everyday and that seems to keep them away.

  • Mountain

    Did Isabel again this afternoon @115lbs in 6:21.

    115 lbs is also my 1 rep max, but I probably need to revisit that.

  • Shannon S.

    Did Jackie with Bonecrusher Holly today after split jerks (got up to 115# but couldn’t quite commit to 125#). Holly and I both broke 10 mins on Jackie and I got my first sub 4 min 1000m row… and wouldn’t you know it- my legs are already sore!!! Wanted to give a shout out to our newer members, Tyler E. He did his first-ever split jerks and I think got up to 165. And newbie Ryan did #2 with Bryan… I think he got 6 rounds. Yay, guys! Ps- every time I workout with Bonecrusher I end up really sore- I’m not too sure about this friendship! 😉 wink wink…..

  • sarah

    Stav- I used to eat a ton of red, yellow, and green peppers before my races..It helped me a ton! I also used S caps during my many ultras…good shit!!

  • jamie

    It was hot as heck- thus thoroughly impressed on how many people made it to the DCF this evening!…and whoa- Jan & Jen (& Jayden) actually ran to the gym.

    DCFers- you raise the bar higher everyday!

  • Craig

    Stav, one word to fix your cramping issue, but you won’t like it: carbohydrates… as in more of them in your diet at least 2 weeks prior to your events. Just speaking from experience. Carbo HYDRATES.

    Split jerks 5×3. Worked up to 205 for a couple sets.

    Then did the So Cal Qualifier final wod.

    Row 2k + 6rnds of 10 Wall Balls & 20 Box Jumps (24): 17:58 (not good enuf).

  • Dean

    Staveros, Great recap and good race, just imagine with a little more knowledge. I have been in the triathlon basement preparing for Wildflower Long and the Honu Half in Hawaii. I use Endurolytes and thermolytes they are basically the same thing. Sodium, potassium and magnesium. You probably did overhyderate the the night before. These supplements make a difference. Crossfit does work, I am more mentally prepared for the races than I have been for the last 4 years. Thanks for the passion and people of DCF.

  • Dean

    Staveros, Great recap and good race, just imagine with a little more knowledge. I have been in the triathlon basement preparing for Wildflower Long and the Honu Half in Hawaii. I use Endurolytes and thermolytes they are basically the same thing. Sodium, potassium and magnesium. You probably did overhyderate the the night before. These supplements make a difference. Crossfit does work, I am more mentally prepared for the races than I have been for the last 4 years. Thanks for the passion and people of DCF.

  • Bryan S.

    Wow….5 and 6pm classes tonight kicked some serious butt. Carry hit 135 on her last round of split jerks and I think Bill got up to 225. Big weight by everyone. I was very impressed by the ability of everyone today. True inspirations to us all. I got to 195 on my last set and the got my butt handed to me by Helen with newbie Tyler E. Ryan, you kicked butt tonight and I am super excited to see you progress to a serious fire breather.

  • Craig

    Awesome Shannon & Holly! Great times and it was hot.

    Bill is a strong mofo. Especially press & jerk.

  • Holly

    Oh Super Shananay, how sweet are you giving me props when I can’t even keep up with you on your hungover days. I’m going to be so sad when you move:-(
    You forgot to say that my sub-10 Jackie was with a 33# bar and yours was 45#. With that said, I used the 33# bar only because Mtn. told me that I would not be able to get first 25 thrusters without resting on the lighter 33# bar so I had to prove him wrong. Next week I’ll do it again with 45# and prove him wrong AGAIN.

    Carry- WTF- 135???!!! Congrats my VERY strong friend. Qualifier participants beware…

  • Mark L.

    I happened to talk to Bill, afterward, and he got 235 for 3 (2 45s on each side, plus a little nickel).
    I did Front Squats, Power Cleans, walking lunges and some plyometrics. Craig gave me some tips on generating a little more power on my cleans. Thanks Craigie poo!
    Carry was able to do that 135 with her hair up and looking like a princess… princess of Iron, Rubber and Steel that is!

  • Jeremy Jones

    The best split jerks of the 7pm class was Shar. She is going to be hitting bodyweight in no time if she keeps it up.

    It was fun doing the sledge hammer and slosh pipe carries with Terry as my teammate. That man has swung some hammer in his time, let me tell you.

    I worked up to 215 for 3, but man my neck is bruised. It seemed the same across the board. . . getting the weight up wasn’t the issue, it was getting it back to the rack position on the back of the spine. I am curious what I could do for singles.

    -jj