090614 SUNDAY “Congratuation Laci and Andrew” and “Nasty Girls”

Andrew and Laci collect their diplomas

Congratulations to Andrew and Laci for graduating on Saturday. And DOUBLE Congrats to Laci because today is her BIRTHDAY!

Workout: “Nasty Girls” (yes “again” we are committed to doing the CrossFit.com workouts for at least a week. And yes, we still expect an improvement from last week).

3 rounds for time of:

50 Squats

7 Muscle-ups (sub 3 sets of 7 chest to bar pull ups and 7 ring dips for each round of M/us).

10 Hang power cleans (135lb men, 95lb women)

Post time to comments. Then compare your results to CrossFit.com or Beyond the Whiteboard.



Even moderately restricted carbohydrate diets keep people feel full longer.

“. . . In a standard American diet, according to Gower, 55 percent of daily calories consumed come from carbohydrates: sugars, starches and fiber. The control diet used in their study contained 55 percent of daily calories from carbohydrates, in contrast to their “moderate-carb diet” which was 43 percent of calories from carbohydrates. The moderate-carb diet had more fat than their control diet—39 percent versus 27 percent of calories—so that protein intake could be the same percentage. The researchers matched the protein intake of both diets studied (18 percent of calories) because protein may influence both satiety (“fullness”) and insulin secretion. . .”

Click here for complete article.

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  • Yvonne

    Congratulations to Laci and Andrew!! May this lead you to bigger and better things!

    Happy Birthday DCF girlfriend!!! Hope you make it a great day!!!

  • Tami

    Nice work Laci and Andrew, great pic, the kind of photo parents love to see.
    Happy Happy Birthday Laci!

  • Hylie

    Congratulations to both Andrew and Laci. Love the look!!
    Happy B-day Laci. 🙂

  • Mark L.

    Congratulations Laci and Andrew! (and happy b-day, Laci!)
    What did you graduate with (degree, etc.)?

  • Rodil

    Andrew and Laci – Congratulations on your graduation!

    Happy birthday Laci! Hope you do something fun to enjoy your day!

  • Ronnielo

    Congratulations to Laci and Andrew are the graduations! Happy Birthday to Lacy!

  • luca z.

    Congratulations guys great job to both, and a Happy Birthday to Laci, see you two in class.

  • Laci

    Thanks you all for your support. Today’s workout was a killer, and it felt so good to be done! To answer Mark’s question I finished my Masters in Public Administration and Public Management, no more school for me! Have a great day and congrats again Andrew!

  • Jesse L.

    Way to go Andrew and Laci!! Happy B-day, and good work in class this morning L. There wasn’t a ton of energy in this mornings class until the workout started then it was on. Thanks to Big Dave for his motivation, because of it I improved 1 min and 2 sec on my last N-girls time. That’s a pretty sweet improvement for 10 days. I think there might be something to this whole crossfit thing 🙂

  • Jeremy Jones

    Workout: 7:39 after class today. Last time was 8:17 but that was with 155 instead of 135. I did do the M/us better this time (full lockout every rep)

    Everyone was running a little slow today. I talked too much, and we ran late. But everyone grinded it out in the end. Nice work.


  • Amy

    So many things to celebrate, Andrew and Laci. Graduation pictures always make me smile. What is most awesome is not just that you guys are great athletes but kind, accomplished people in many ways.
    I saw the WOD on the main site for tomorrow and did a little dance (nobody saw me). I wil be running 5k on the bay in San Diego. Have a great week, everyone!

  • Lauren

    Andrew and Laci congratualations! Jesse, thanks so much for the advice. I improved by 3 minutes!