In Daily Workout

YeeeHaw Bryan and Shannon make such a cute couple

“Super” Bryan and “Super” Shannon will be leaving us to move to Colorado soon. Make sure you say goodbye. (click here if you want details about their going away party this Saturday).


Front Squat

3, 3, 3, 3, 3

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Bonus mini-metcon to follow.



Eating fish, nuts and olive oil may be associated with reduced risk of age-related blindness.

“. . .After adjusting for age, sex and smoking, eating one serving of fish per week was associated with a 31 percent lower risk of developing early AMD. The association was stronger among individuals with a lower intake of linoleic acid, an unsaturated omega-6 fatty acid found primarily in vegetable oils. Eating one to two servings of nuts per week was associated with a 35 percent lower risk of early AMD.

“In conclusion, our findings support the hypothesis that increased intake of omega-three polyunsaturated fatty acids and regular consumption of fish and/or nuts in the diet may protect against the development of early AMD,” the authors write. These fatty acids may protect the eyes by preventing the buildup of plaque in the arteries or reducing inflammation, blood vessel formation and oxygen-related cell damage in the retina. . .”

Click here for complete article.

Post thoughts to comments (if you can see the keyboard. -jj).

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  • Jeremy Jones

    There is a picture of Carry on the CrossFit El Paso website crossfitelpaso.com!

    (from last year’s games).


  • Mike P.

    Super B & S,
    You have to let us know when your last WOD or at least visit to the shed is for us who can’t make it on Saturday.

  • JimmyG

    6am….Marnie was going big on front squats w/ #135, and Shar had perfect form.
    Kevin, JKarno and Cabby went +#225 for the guys.
    Karno hit #275 for 3

    After we pushed Matt’s Chevy Truck 1/2 mile around the track.
    push 3 ways….
    1) push up high on the bed using high knees
    2) push low on the bumper using long strides for speed
    3) turn your back to bed and burn out your quads w/ short choppy back peddels…
    Super fun times…….great wod

  • Miles

    What exactly is happening in that picture?

  • Jasmine

    Hmmm… there sure has been a lot of squating this week. My legs felt done after Karen 😉

  • Shannon S.

    Can anyone find Waldo (aka Russ) in the background of the pic posted today? 😉 Bryan will be leaving on Sunday May 17th and you DCF is stuck with me until the June 4th. Don’t worry- we’ll be back to visit our friends and family (for those of you who don’t know- Strong Meg and Super Bryan are siblings… and D-Roe is our brother-in-law… crazy DCF family triangle). Honestly- one of the things we’re most sad about leaving is the gym! 🙁 If any of you are ever out in Colorado Springs- hit us up for some high altitude training! Ps- totally bummed I missed the truck pushing at Jimmy’s class!

  • Adam

    For all you Paleo’s out there: if you don’t/can’t eat eggs, what are some other breakfast meals you can have?

    Bryan and Shannon, sorry to hear you are leaving California and more importantly DCF but I wish you the best of success in Colorado.

  • sarah

    930 and 1030 classes- Brook and Kaela PR’d !! WOW!! Way to go! You ladies are awesome!! Michele is working hard to perfect her squat form and doing an amazing job of it!! Great job, Adam!! Your squatting is lookin great! Awesome job from everyone!!

  • Jeremy Jones


    Steak, sauteed ground beef, bacon, sausages, for protein (mix and match)

    Spinach, broccoli, strawberries, are my usual ‘carbs’.

    But I will say that I eat about 6 – 8 eggs a day, so I might not be the best at giving options.


  • sarah

    930 and 1030 classes- Brook and Kaela both PR’d!! So awesome!! Great job girlies!! Michele was working hard to perfect her squat form and doing a wonderful job!! Adam is really lookin good on his squat form as well! Keep up the hard work!!

  • Jasmine

    What Sarah forgot to say was that Brook pr’d on her front squat by 20lbs! 115 max. She’s got way more in her than she knows… just needed a little healthy peer pressure and encouragement. Great job Brook! It was fun to watch you surprise yourself.

    For some reason I felt quite positive about trying to PR on heavy weight (usually Stav, Sarah or Julie are the ones making me try for higher max than I think I can do) I Pr’d by 10 lbs and finished at 125. Maybe I was listening to all the things I was telling Brook about trying for more than you think etc. Hmm… In any case, it’s fun to watch the numbers go up and remember what amazing potential we have if we just try!

    Adam.. the days I attempt paleo and don’t have time to cook eggs, I often make a shake for me and the kids. fruit, nuts, flax seed, coconut milk, protein powder (not sure if that’s paleo), water. Of course, you could add whatever you want and even freeze some ahead of time for when you’re in a hurry.

    😉 Jaz

  • russell

    I’m available for any creepy guy pictures at anyone’s party…cheap. Just make sure whoever is taking pictures doesn’t leave the camera with Darren…cause those pictures are RREAAAALLLLL creepy.

  • Jeremy Jones

    30 muscle ups for time for me today (supposed to be a rest day)


    Full lockout at bottom and top of each rep. Much harder (esp after my 100 pull ups for time Monday).

    Then I did a sandbag carry of 400m (165# if I remember correctly), 3:10


  • Mike P.

    Interesting definition of a rest day, but probably helps explain those results too…

  • jorgy

    JJ I did the Snatch sandbag WOD from the Great Basin Qualifier yesterday with a 100m sandbag carry after each round and I am wrecked today from it. Did you do the full 400m without dropping it?

  • Rodil

    DCF has a 165 lbs. sandbag? Do we have a hand truck to use in case one of the non-mutant members needs to move it? 🙂

  • Craig

    Adam: Spam for breakfast. Mmm.

    I love Jaz’s line: “on the days I attempt to eat paleo.”. Me thinks most people “attempt” to eat paleo, Jazz. And, some just fail more often than others.

    6x50m hill sprints (3up & 3down) + 10 rnds of ctb Cindy (14:16).

  • Darren

    I did that full 400 165 sandbag carry the other day. without dropping it. Don’t know time, but it hurt. And if you drop it forget it, no way i could have gotten it back up after having it on my back for that long

  • Alan Skversky

    Best of luck to you Brian and Shannon.

  • jordan Karnofsky

    5pm class
    leah was moving serious weight around #145!!!
    Andrew was above 200 and Russell was hitting 225#
    metcon was KILLER!!
    we did 5 burpees, 10 abmat situps, a 50m run and 1 tire flip it for 10 mins. AMRAP!!!
    Hylie killed it with around 9 rounds and Andrew also got up there.

    6pm class
    shannon lauren and tristin had awesome form and were workin hard
    sarah is startin to get nice and deep on her squats
    and mike was gettin it up to 205#
    same metcon and it was even better. jorgy and mike may have got 11 rounds but i think we lost count. workin our A$$ off!!!!!!!!!

    7pm class
    jesse and shilpa were gettin after it. jesse got his form down nicely and shilpa was moving around 100#!!
    both killed the metcon and this time we added 5 double unders to it.

    best quote was shilpa “how do you know when you’re done?”
    when you start to feel the burn..(after the metcon)…..”I think i’m done”


  • Yvonne

    The Super Strong Stornetta’s will be deeply missed at DCF!!!!

  • jorgy

    I lost count at 23.

  • Jeremy Jones

    No setting it down. It is the same bag I carried for a mile a year or so ago.

    The hardest part I think is getting it up, after that just keep putting one foot in front of the other. Good times.

    How did you place Jorgy?


  • jorgy

    I’m not sure. I looked at the WOD on the video and it had no description for the weight of the sandbag or the actual distance of the run. I did my version in a little over ten minutes. I think Speil did his in around 6.