090517 SUNDAY

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 In Daily Workout

DCF%20Group.jpg

The Regionals were a blast for those who could make it! DCF will be in full force at the Games this year – tents, chairs, bbq’s and beer. But you better register as a spectator soon, because it’s rumored that it might sell out! Register here.

Workout (As Big Dave suggested)

5 Rounds for Time –

5 Man Makers 45# / 25# (dumbells)

Run 100m forward

Run 100m backward

What is a man maker? Start in push up plank position with both hands on dumbbells. Lift one dumbell to the chest and reset. Lift the other dumbell to the chest and reset. Do a push up. Pull feet up quickly to the squat position with dumbells by your side. Do a full squat clean lifting the dumbells up to your shoulders. Then stand up and thrust the dumbells overhead. With the dumbells overhead, complete one full lunge on each leg. You have completed one man maker. Now do 24 more…

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Article: Forget the CrossFit Games, visit the Pole Dancing Championship!

After controversy, pole fitness contest makes debut — with a few ground rules. It’s like gymnastics, said pole fitness competitor Becca Butcher. But instead of a balancing beam or parallel bars, there’s a pole. And that’s an amazing way to tone your body, said Butcher, a mother of two who has also studied martial arts for about 20 years.

Read the complete article here.

I wonder if CF Vallejo had any athletes competing?

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  • Shannno & Bryan S.

    Bryan and I just wanted to thank the DCF’ers who were able to make it to our going-away/ Bday BBQ yesterday. I really meant a lot to have you all there. We’ll definitely miss everyone at DCF- but the good news is that we’ll be back a few times a year to visit!!

    Ps- as my #1 riding partner is on the road to Colorado… if anyone wants to do any road cycling in the next few weeks- let me know!

  • Shannno & Bryan S.

    Bryan and I just wanted to thank the DCF’ers who were able to make it to our going-away/ Bday BBQ yesterday. I really meant a lot to have you all there. We’ll definitely miss everyone at DCF- but the good news is that we’ll be back a few times a year to visit!!

    Ps- as my #1 riding partner is on the road to Colorado… if anyone wants to do any road cycling in the next few weeks- let me know!

  • Shannno & Bryan S.

    Bryan and I just wanted to thank the DCF’ers who were able to make it to our going-away/ Bday BBQ yesterday. I really meant a lot to have you all there. We’ll definitely miss everyone at DCF- but the good news is that we’ll be back a few times a year to visit!!

    Ps- as my #1 riding partner is on the road to Colorado… if anyone wants to do any road cycling in the next few weeks- let me know!

  • Big Dave

    10 am class

    Everyone who attended today’s work out got a taste of my fav WOD Man Makers with running 100 backwards and forwards.

    All this done OUTSIDE in the HEAT (temp at that time was 83 degrees) which we all appreciate being inside all the time. The sweat was pooring in the first 5 mins which everyone was still doing 1 Man Maker.

    Everyone completed the workout within 23 mins which is excellent. I did see some of the ladies do the RX weight of 25lbs (Holly) and only 3 men did 45 lbs.

    Great job by everyone today.

  • Oneandthreequartersgun

    You are a sick man Dave!

  • Craig

    Props to Hector who used Kettlebells! Outstanding bro.

    All 7 newbies finished under 6 minutes – amazing. 2 sub 4s! Great crew this morning.

  • Amy

    Great Sunday sermon from Big Dave this morning in the parking lot. I think I may have sprouted a chest hair.
    15:50 with 10# dumbells and sunscreen.

  • Mountain

    Props to Dennis and Josh Batie (we have two Josh B’s now, so one of them needs a nickname) for showing in this ridiculous heat and doing Man-Makers. That was brutal. And still, they both finished in under 25 minutes– Josh going Rx on the weight.

    By the way, what’s Cabby’s real name? I tried to sign him in for Saturday’s class, and the computer didn’t recognized “Cabby” or “Cabbie.”

  • Craig

    Mike Capbarat….hence the nickname.

  • Jamie

    Next time we need to bring the chalk outside if we are going to workout in that type of sun/heat w/dumbells…..slippery palms slowed my time (ha, ha!)

  • Travis H

    Signed up as a spectator… cant wait

  • lauren

    I’m a spectator too!