In Daily Workout

Tom Campitelli takes great photos - Hollys face shows how much she loves jerks

Holly looks like she is enjoying herself a the Qualifiers (Tom Campitelli photo from the Qualifier)


5 rounds for time.

30 Double Unders

20 Kettlebell Swings (54lb, 35lb, 26lb)

100m Waiter Walks (see old post linked below), 54b, 35lb, 26lb dumbbell or kettlebell (should be the same weight as the kb swings). Alternate arms as needed, but no forward motion unless the arm is locked out overhead.

Compare results to the last time we did this workout on November 7th, 2008

Post time to comments.



Massage After Exercise Myth Busted.

“A Queen’s University research team has blown open the myth that massage after exercise improves circulation to the muscle and assists in the removal of lactic acid and other waste products. . . “

Click here for complete article.

Don’t give up on massage just yet. . .

Massaging Muscles Facilitates Recovery After Exercise.

“. . .The massaged muscles recovered an estimated 60 percent of the strength after the four-day trial, compared to restoration of about 14 percent of strength in muscles that were exercised and then rested.

Similarly, the massaged muscles had fewer damaged muscle fibers and virtually no sign of white blood cells, the presence of which would indicate that the body was working to repair muscle damage, when compared with the rested muscles. The massaged muscles weighed about 8 percent less than the rested muscles, suggesting that the massage helped prevent swelling, Best said. . .”

Click here for complete article.

Recent Posts
Showing 0 comments
  • yvonne

    Nothing better to watch 2 DCF girls, Carry & Holly doing Workout A & throwing 95 pounds over their heads!!! Look at that determined face!!! No more one gun Holly!

  • luca z.

    Once again Stavros showed us why he was a contender at last week qualifiers, he smoked this WOD, great job to all and kudos to Mike P. he was behind me at round 4 but pulled a strong fifth round and passed me by like 10-15 sec nice work.
    I also had a nice Muay-Thai class with Nancy trying for the first time, you could tell she did some TYBO in her past, we need to correct that and make her a fighter ;-), Tami, Ariel and Sarah did work their butts off, it’s a great way to show off your new crossfit endurance capacity, eheheh

  • Stavros @ Diablo CrossFit

    Luca is just trying to be nice. You should have seen what he did to us AFTER the workout, holy smokes! It was some Yoga, Muy Thai, Stretching, TORTURE. I literally was choking back tears of pain. Ouch. Great class Luca, as always. Mike P and Jesse dominated this WOD as well. Everyone gave 100%, good to see.

  • Mike P.

    Tough WOD as usual, and for the record I may have passed Luca but this is after he already finished throwing bows at his Muay-Thai class for an hour. And Stav killed it…and lapped me, enough said…