090524 SUNDAY “Danny”

 In Daily Workout

+++7am class on Monday, then Memorial Day Barbecue and open gym from 11am – 2pm (all other classes canceled).+++

Ron and Lynn do some GHD sit ups to keep their marriage healthy

Ron and Lynn C know the secret to a good marriage. . . GHD sit ups.

Workout: “Danny”

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. – crossfit.com

As many rounds as possible in 20 min of:

24″ box jump, 30 reps

115 pound push press, 20 reps

30 pull-ups

Post rounds to comments.



Compound In Turmeric Spice May Stall Spread Of Fat Tissue

“The researchers theorized that dietary curcumin could stall the spread of fat-tissue by inhibiting new blood vessel growth, called angiogenesis, which is necessary to build fat tissue. Curcumin is a bioactive component in curry and turmeric that has been consumed daily in Asian countries for centuries without reported toxic effects. . . “

Click here for complete article.

Post your favorite curry dish to comments.

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  • Mountain

    I was super impressed with the people who showed up & did workout B.

    Lauren, who’s on the cusp of firebreathing, scaled back the deadlifts to 135#, but did the dips and wallball as Rx’d, and put up a firebreather-ish number of rounds (12+).

    Dennis, who’s still getting comfortable with deadlift and wallball form, stepped up & did the ring dips unassisted.

    And Lena, who’s in her first few weeks at DCF, kept the weights light but got after it. Impressive work capacity.

    And what am I doing up so late? Just dreading workouts A & B tomorrow. Hoping I can commit to going for broke on workout A.

  • Stavros @ Diablo CrossFit

    St. 8 WOD today at Fusion Fitness

    Stavros- 11:32 as RX’d
    Musgrove- 8:32 intermediate (great job!)

    Afterwards I did 5×5 front squats;


  • Stavros @ Diablo CrossFit

    St. 8 WOD today at Fusion Fitness;
    Five rounds for time of:
    50 Squats
    100 Rope jumps

    Stavros- 11:32 as RX’d
    Musgrove- 8:32 intermediate (great job!)

    Afterwards I did 5×5 front squats;


  • Amy

    MMM, turmeric. We eat Madhur Jaffrey’s Spicy Chicken just about every week in this house. here’s the link: http://www.cs.utk.edu/~plank/plank/recs/spicy_baked.html, I double the spice paste amount…mindlessly easy and finger-lickin’ good.

    1 round +68 reps today on Danny, RX, finally getting used to putting big weight over my head, and I counted kipping attempts (forehead to bar? sure, why not?). Hero workouts make me feel like such a crybaby, not just b/c they are honoring an ultimate sacrifice, but b/c they are wicked hard and at the end of the day, I get to go home to my family and the hero doesn’t.
    Lauren knocked out pull-ups like they were nothing. Strong woman. I tried to pace myself with Hector. Ha, Ha.
    And watched JJ suck serious wind after WOD A. WOD A vs. The Mohawk, good show, but watching him recover from a max effort always scares me a little.

  • Mountain

    Air? Jeremy don’t need no stinkin’ air!

    At class today, Hardway Bryan’s daughter Kelly, who’s a total newb, killed it– 5+ rounds doing the scaled 15 min version.

    Speaking of Bryan, he and Jeff were neck & neck the whole time, trading the lead with each different exercise. In the end, Bryan finished 5 box jumps ahead.

    Holly likes odd fractions– she did 2 and 7/9 rounds. And Lacy, apparently, finds that CrossFit is good for her flexibility– she’s doing yoga moves she couldn’t do before.


  • sakura

    Looks like the fam is in for the BBQ tomorrow. Still feelin’ out Paleo so I’ll try my best with what I bring in. See you guys manana.